Tai chi, often called "medication in motion," is a mind-body practice originating in China as a martial art. This low-impact, slow-motion exercise involves moving through a series of motions named for animal actions or martial arts moves without pausing. Deep, natural breathing accompanies the movements, focusing attention on bodily sensations, similar to some forms of meditation.
What is Chinese Diet Dance?
Square dance, also known as Dama square dance, is a unique phenomenon in China gaining popularity with middle-aged or older women due to increased awareness of health and exercise. Every morning and evening, Chinese aunties, called Dama in Mandarin, gather on open areas like playgrounds, parks, streets, or courts and dance to loud music for hours.
Square dance is classified as a moderate-intensity exercise with various styles, including tangos, waltzes, line dances, rock n' roll jigging, or free-style movements. It is a compound exercise like Tai Chi Chun (TCC), relatively simple and low-impact, with a shorter learning curve. This may explain why square dance is becoming more popular than TCC, with over 100 million participants in China.
Tai Chi: A Foundation for Chinese Diet Dance
Tai chi has been a pillar of traditional Chinese medicine (TCM) for centuries. Its coordinated movements are designed to energize and balance the body's energy, known as qi. According to TCM principles, when qi is balanced, the body can function optimally. Tai chi, sometimes called "meditation in motion," is a series of exercises that can help harmonize the body's energy and mind. Although the motions may seem leisurely, they are bodyweight exercises with physical demands, focusing on strength and balance.
Benefits of Tai Chi
Numerous studies have explored the health benefits of tai chi, suggesting it may help with various health concerns.
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Reduced Stress: Tai chi brings a sense of quiet and calm, helping to melt stress away. Studies have shown that practicing tai chi can significantly lower anxiety levels by focusing on breathing and movement, taking the mind away from stressors. This mindfulness puts the mind in the moment, acting as a great stress reliever.
Better Balance: Falls can be dangerous, especially in older adults. Tai chi can help build stability and strength, which is essential for balance. The Centers for Disease Control and Prevention (CDC) and the American Geriatric Society recognize tai chi as an effective way to lower fall risk.
Improved Brain Health: Tai chi may help improve thinking skills. Research suggests that older adults who practiced tai chi daily had more activity in the prefrontal cortex, the area of the brain responsible for higher-level thinking skills. This can make it easier to switch tasks and react to changing demands. Studies have also shown that tai chi can improve memory and reduce complications of Parkinson's disease by helping the brain establish new pathways through neuroplasticity.
Stronger Lungs: Tai chi's focus on breathwork makes it useful as a complementary treatment for issues like chronic obstructive pulmonary disease (COPD). The structured inhales and exhales can help strengthen the lungs.
Healthier Joint Function: Motion is lotion for the joints, and tai chi can keep movable parts in good working order. It's particularly helpful for osteoarthritis, relieving pain from arthritis, especially in the hips and knees. The American College of Rheumatology (ACR) and the Arthritis Foundation "strongly recommend" it to manage the condition.
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Fibromyalgia Relief: Research shows that tai chi may relieve fibromyalgia symptoms, even better than aerobic exercise.
Other Perks of Tai Chi
- Affordable: No special equipment or expertise is needed to start tai chi. It can be done at home using instructional videos, making it a free or low-cost option.
- Low-Impact: Tai chi doesn't require the same flexibility as yoga, nor is it as strenuous as some other forms of exercise.
- Accessible: People of nearly any age or fitness level can practice tai chi and is generally considered safe for people with various medical issues. It can even be done while sitting on a chair!
Scientific Evidence for Square Dance
A study investigated the correlation between square dance and the musculoskeletal system of early postmenopausal Chinese women. The study compared postmenopausal women who participated in square dance regularly with those who did not. The square dance subjects had higher lumbar spine BMD and total hip BMD than control subjects. The function tests indicated higher strength of lower limb muscles and better balance ability in the square dance group. These results suggest that regular square dance may be beneficial for the locomotor system in early postmenopausal women.
Methods of the Study
Chinese postmenopausal women, aged 50-60 years, who had been without menstruation for 1-10 years from the onset of menopause, were recruited from community centers in Nantong city, Jiangsu province, China. Subjects who had been practicing regular square dance for more than 2 years and over 4 hours per week were assigned to the square dance group. Postmenopausal women who had not participated in regular exercises were recruited as the sedentary control group. Bone mineral density (BMD) of the spine, total hip, and femoral neck was measured. Lower limb muscle strength was measured for the non-dominant leg, body flexibility was measured by a simple trunk bend-and-reach test, and body balance was evaluated using a single-stance test for the non-dominant leg.
Results of the Study
Subjects in the square dance group had higher lumbar spine BMD and total hip BMD than those in the control group. There was no significant difference in femoral neck BMD between the two groups. Subjects in the square dance group had higher strength of hip extension, knee extension, and ankle dorsal flexion, and single-stance time was significantly longer. No significant difference was found in trunk bend-and-reach between the two groups.
Discussion of the Study
The results of this study showed that subjects who participated in regular square dance had higher lumbar spine BMD and total hip BMD than sedentary control subjects. In addition, the function tests indicated higher strength of lower limb muscles and better balance ability in the square dance group. These results suggested that regular square dance may be beneficial for the locomotor system in early postmenopausal women.
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Square dance is a relatively low-impact exercise with small joint movements and does not apply much bending force to the femoral neck, which is different from high-impact exercises such as running or jumping. Improved muscle function and balance ability should be considered as important as increased BMD because they can help prevent unexpected falls, decreasing the risk of fragility fractures.
Benefits of Dance on Body Composition
A systematic review and meta-analysis investigated the effect of dance on fat loss. The meta-analysis revealed that, compared to normal lifestyles, dance had meaningful improvements in body mass (BM), BMI, waist circumference (WC), Fat (%), and fat mass (Fat(kg)). Dance is effective on fat loss in people with overweight and obesity and has a significant improvement on body composition and morphology.
Methods of the Review
Seven databases were searched from their inception to 3 July 2023 for studies with dance interventions and normal lifestyles groups. Only studies investigating dance interventions in people with overweight and obesity (body mass index (BMI)>24kg/m2 and percent fat mass (Fat(%)) abnormal(male>20%, female>25%)) were included in the meta-analysis.
Results of the Review
The meta-analysis identified a significant pooled MD estimate, suggesting that dance programs had a better influence on BM improvement compared to the control group. Significant differences were also found in BMI, WC, Fat(%), and Fat(kg), indicating that dance can achieve comprehensive improvement on body composition.
Discussion of the Review
The results indicated that dance exhibits a significant effect on the improvement of body composition among people with overweight and obesity compared to the normal lifestyle. Dance demonstrated the capacity to effectively reduce BM, BMI, WC, Fat (%), and Fat(kg), which was in agreement with previous researches.
Subgroup analysis revealed that dance is more suitable for improving body composition and physique among younger individuals (<45 years). From the findings within the dance forms subgroups, creative dance yields more pronounced body composition improvement. As a form of aerobic exercise, dance necessitates an intervention duration of at least 3 months to yield substantial effects on body composition.
Getting Started with Tai Chi and Chinese Diet Dance
There's no reason to feel intimidated by tai chi or square dance. Whether you're a teen or in your 80s, you can do it to your fitness level. Do it within your limits and don't push anything. You shouldn't feel any sharp pain when you're practicing.
Tai Chi Tips for Beginners
- Dress Comfortably: Wear nonrestrictive clothing and footwear.
- Introduce Yourself: If you have health issues, let your teacher know before you begin class, so they can help you modify any movements.
- Warm-Up: Each instructor will have their own warm-up.
- Go Easy on Yourself: You may be new to the movements, and that’s okay. The main thing is to be open and try to let go. This is your own practice; it’s not about perfection.
- Take Five, If Necessary: If you want to sit and take a break, that’s okay. There’s no reason to uncomfortably push yourself.
- Set Your Schedule: The ideal amount of time to practice tai chi to begin to see the benefits is one hour, three times per week, for 12 weeks. If that’s too ambitious, then aim for one hour twice a week for 16 weeks.
- Take It Home: If doing tai chi a few times a week is not yet doable, yet you want your skills to improve, you can practice at home. Take 10 minutes and put yourself in the hip-width position with your knees soft and the backs of your hands on your lower back and move forward and backward. Keep your chest lifted and body weight over the center of your feet. Do this three times per week.
Square Dance Tips for Beginners
- Find a Group: Look for local square dance groups in your community.
- Start Slow: Begin with basic steps and gradually learn more complex routines.
- Listen to the Music: Pay attention to the rhythm and cues in the music.
- Have Fun: Square dance is a social activity, so enjoy the camaraderie and have fun!