Tai Chi: A Twist on Tradition for Boosting Brain Power

Tai Chi A Potential Solution for Mild Cognitive Decline in Seniors

Tai Chi can combat mild cognitive decline in seniors.

The ancient art of tai chi has received a modern upgrade, and it’s not just for your physical health anymore. According to a recent clinical trial, tai chi classes have shown promising results in reversing mild declines in brain power among older adults. Not only does it help improve memory and cognitive skills, but it also enhances the ability to multitask, specifically walking while your attention is elsewhere.

But wait, there’s more! While regular tai chi was already effective in boosting brain function, the study discovered that a “cognitively enhanced” version of tai chi, which added mental challenges to the mix, yielded even better results. It turns out that stimulating seniors’ minds in multiple ways is the key to maximizing the benefits of this ancient practice.

For those unfamiliar with tai chi, it is a traditional Chinese exercise that combines slow, graceful movements, physical postures, and controlled breathing. It’s like a moving meditation that has been proven to improve balance and reduce the risk of falls among older adults. And now, evidence suggests that it can also sharpen cognition.

In this study, researchers wanted to test the effects of incorporating specific mental challenges into tai chi practice. They found that the conventional tai chi classes, like most physical exercise classes, primarily focused on the instructor-student response. However, they believed that this approach was not maximizing the potential benefits. So they recruited 318 older adults who were experiencing mild declines in memory or showed signs of mild cognitive impairment (MCI).

These participants were randomly assigned to three groups: standard tai chi, cognitively enhanced tai chi, and stretching exercises. Over a period of six months, the groups met twice a week for one hour. Due to circumstances surrounding the pandemic, the majority of the sessions were conducted via Zoom.

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Those in the enhanced tai chi group were given additional mental challenges during their practice, such as verbally repeating instructions, spelling words while performing movements, or even practicing movements without cues from the instructor. In the end, the enhanced tai chi group outperformed the other two groups, showing significant improvements in overall cognition and dual-task walking ability.

Dr. Judith Heidebrink, a neurology professor at the University of Michigan, described the three-point gain in the enhanced tai chi group as “pretty remarkable.” She emphasized that these participants were not severely impaired to begin with, highlighting the potential benefits of stimulating seniors’ cognitive skills in various ways.

While the enhanced tai chi version used in the study might not be readily available to everyone, standard tai chi remains a worthwhile option. So if you’re not into tai chi or don’t have access to it, don’t worry. There are still plenty of exercises and activities you can engage in to challenge your brain. Dr. Manuel Montero-Odasso, a geriatrician from Ontario, Canada, suggests doing exercises that you enjoy while also pushing your cognitive boundaries. Learning a new language or trying brain-training exercises specifically designed for boosting cognition are excellent alternatives.

So, whether you decide to give tai chi a try or explore other brain-boosting activities, remember that it’s never too late to enhance your cognitive abilities. Your brain deserves some love and attention, so challenge it, stimulate it, and watch it thrive!

QUESTION: One of the first symptoms of Alzheimer’s disease is __________________. See Answer

More information The National Council on Aging has advice on getting started with tai chi.

SOURCES – Peter Harmer, PhD, Professor Emeritus of Exercise and Health Sciences, Willamette University, Salem, Oregon. – Judith Heidebrink, MD, MS, Professor of Neurology and Clinical Core Co-Leader, Michigan Alzheimer’s Disease Research Center, University of Michigan, Ann Arbor. – Manuel Montero-Odasso, MD, PhD, Geriatrician and Director of Gait & Brain Lab, Parkwood Institute, St. Joseph’s Health Care London, Professor of Medicine at Schulich School of Medicine and Dentistry, Western University, London, Ontario, Canada. – Annals of Internal Medicine, October 31, 2023 (online)