A recent feature by National Public Radio (NPR) titled “Tai chi helps boost memory, study finds. One type seems most beneficial” has ignited widespread interest, particularly among seniors and their families. This has also spurred an animated debate on the appropriate level of simplification for Tai Chi Chuan.
NPR’s coverage stems from a scientific study published in the Annals of Internal Medicine, examining the “Clinical Effectiveness of Cognitively Enhanced Tai Ji Quan Training on Global Cognition and Dual-Task Performance During Walking in Older Adults With Mild Cognitive Impairment or Self-Reported Memory Concerns.” The study involved 318 older adults, with an average age in the mid-70s, and mild cognitive impairment. Employing the gold standard of scientific studies, a randomized control trial (RCT), participants were divided into three exercise groups: conventional stretch exercises, a simplified Tai Chi routine, and a cognitively enriched Tai Chi therapy. Over 24 weeks, they engaged in one-hour sessions twice a week respectively. The results revealed that the group participating in simplified Tai Chi outperformed the stretch group in cognitive test scores and physical balance during dual-task walking. Interestingly, the group undergoing cognitively enhanced Tai Chi training significantly surpassed the Tai Chi group in both areas.
Dr. Elizabeth Eckstrom, Professor of Medicine, Division of General Internal Medicine and Geriatrics, School of Medicine at Oregon Health & Science University and a key scientist contributed to the study, stated that engaging in Tai Chi regularly could essentially provide an additional three years of defense against cognitive decline. She was quoted, “if you’re able to keep doing [tai chi] two or three days a week on a routine basis, you’re going to get extra years before you hit that decline into dementia.”
Following this report, there is a collective curiosity about the specific regimens used in the study. The modality was revealed to be “Tai Ji Quan – Movement for Better Balance (TJQMBB),” developed by Dr. Fuzhong Li of the Oregon Research Institute. TJQMBB is a further simplified version of the contemporary simplified Tai Chi 24 form. The YouTube video showcasing TJQMBB movements underscores the remarkable impact such a straightforward exercise can have on both physical and mental health. In the enhanced group, participants were required to spell words or even spell words backward while performing TJQMBB, adding an additional cognitive task.
Sifu Sharon Smith, an early adopter and expert in Tai Chi and Qigong with decades of experience in studying, teaching, researching, and promoting the art, was invited for an interview to discuss the study’s implications. She commended NPR for shedding light on the subject but expressed concerns of many about the ongoing trend of simplifying Tai Chi Chuan. Sifu Smith noted that crucial Tai Chi fundamentals and principles are being omitted, potentially diminishing its effectiveness as a healing art.
Acknowledging that Tai Chi is deceptively challenging despite its outward simplicity, she emphasized its requirement of full mental engagement to grasp proper body alignments and movement sequences. Tai Chi serves as both physical and mental exercise, making it difficult for individuals to learn authentic or even simplified forms like Tai Chi 24 without years of learning and practicing. While recognizing the positive impact of TJQMBB on seniors with mild cognitive impairment, Sifu Smith suggested an alternative approach. Rather than sacrificing essential principles, she proposed shortening the regular form by reducing the number of movements and selecting less complicated ones. In essence, the message is clear: while adapting Tai Chi for specific demographics, caution must be exercised to avoid oversimplification, preserving its core principles for optimal effectiveness. From this study, it is proven that the really simply Tai Chi is not as effective as the enhanced one. Maybe we should do not need to simplify it too much.
I was teaching Tai Chi to a group of elders last year. They were in their 70 – ies and 80-ies.( I am 79!) The attendance was very irregular, every week I had somebody new and some people missing. I found :
1.Qi gong is easier to teach,
2. with Tai Chi it is crucial to develop daily practice, even 5 minutes.
3. The sequence of each side”parting wild horse mane”-“push and brash knee”- “grasping bird’s tail” is the best flowing “starter”! Then add the first 3 moves of Baduanjin. Good luck.
Tom, it is wonderful at age 79, you are sharing the art with others. Someone once told me that teaching Tai Chi and Qigong, the older we are the better we get. — Violet