Golden Pheasant // Tai Chi + Wellness

About Tai Chi

What is Tai Chi Exercise?

Originating in ancient China, Tai Chi Chuan (modern spelling taijiquan), is a martial art consisting of gentle, fluid movements that are relaxed and slow in tempo. Breathing is deep and slow, aiding in concentration while relaxing the body and allowing the life force or Qi to flow unimpeded by the body. Traditional Chinese Medicine (TCM) asserts that health problems start because of blockage or restriction to this natural Qi flow.

Tai Chi is an integrative exercise, bringing greater harmony between the body, mind and spirit. In other words it is a greater balance of self in its holistic dimension. This is achieved through on-going practice of Tai Chi. Almost anyone can learn Tai Chi. It is inexpensive as no special clothing is required and it can be practiced almost anywhere. If there are health concerns or limitations, then the degree of exertion can easily be adjusted. Classes are non-competitive and inclusive of all levels of ability.

There are five main family styles of Tai Chi: Chen, Yang, Wu, Sun and Wu Hao. We offer Yang style 24 short form, Tai Chi for Arthritis™ (Sun Style short form) and Tai Chi for Diabetes™ which is a combination of Yang and Sun styles. Tai Chi for Diabetes™ is designed to prevent and reduce the risk of diabetic complications. Tai Chi for Arthritis™ is a specially designed form for people with arthritic conditions that helps to increase mobility and decrease pain. The Yang short form 24 move form has similar benefits to the former two forms and yet is more mentally challenging and physically interesting to practice.

What can Tai Chi do for you?

Integrates mind & body to promote mental and physical health
Enhances mental relaxation which is shown to benefit many medical conditions
Improves muscle strength & flexibility which helps to support and protect joints
Helps relieve pain & stiffness from arthritis, fibromyalgia and related conditions
Improves focus, memory & concentration

Doctors know that effective exercises for health should improve muscular strength, flexibility and stamina. It has been proven that tai chi improves all of these components, including balance, posture and immunity. Did you know that the relaxation benefits of Tai Chi helps reduce the stress hormones in the body? Cortisol is a stress-induced hormone that in high levels can cause deposition of fat around the abdomen. Tai Chi can get the stress levels down and help with weight control.

The nice thing about Tai Chi is it is unlike other conventional exercises. You will not sweat heavily or get over-exerted. All movements are performed slowly within a safe range of motion and thereby avoids injuries common in conventional activities that stress joints, have faster movements and over-stretch.

What we teach

Yang Style 24 Form is a 24-move form that takes the essential moves of the longer Yang family style 108-move form. It is easier to learn and yet is an interesting one. Tai Chi is rich with history and martial elements that are shared in class to help enhance recall of the movement dynamics at the beginner level. We go on from there refining the moves enabling us to go deeper into relaxation while getting the benefits of physical exercise. After class one can feel refreshed with the mind clearer and the body more relaxed. Many stories and health benefits from individual students are shared over the 12-week program that will enhance your understanding of Tai Chi and enliven the spirit. Classes are taught keeping in mind the healing benefits of humour, being gentle with oneself, while letting go of the usual modern pace and competitiveness we see so often.

Tai Chi for Diabetes™ is a combined, simplified style of tai chi developed by Dr Paul Lam a family physician in Sydney, Australia and a medical team of diabetes specialists. The warm-ups and cool-down exercises benefit diabetes and arthritis. Since a number of diabetes sufferers also have arthritis, “If you have mobility limitations, you will find this upright style as easy as walking. “Maintaining a healthy diet and exercising regularly are keys to good diabetes management. People with diabetes who exercise regularly have better control over their blood glucose levels and fewer complications such as heart disease and strokes.

Remember that stress has a direct physical effect on blood glucose management. The fight or flight hormone, adrenalin, floods the bloodstream when under stress. If there is not enough insulin available to allow glucose to enter cells, it accumulates in the blood resulting in high glucose. Persistently high blood glucose levels can damage the heart, arteries, kidneys and eyes to name a few. Relieving stress through tai chi to lower blood glucose levels will thereby reduce the risk of diabetes-related complications.

If you are planning to start tai chi practice, you may want to meet with your doctor first. A physical can alert you and your doctor to any special precautions you may need to take. Additionally, any measurements such as blood pressure taken during the visit can serve to establish baselines that you can use to track your progress as you practice tai chi. Other measurements you may want to watch are: your weight, cholesterol level and HbA1c level. Your progress should start to show in your medical checkups within 2-4 months of tai chi practice, although you may begin to feel better much sooner.

It is a good idea to discuss with your doctor a customized plan for dealing with hypoglycemia in case it should develop while exercising and practicing tai chi. Remember it is important to check your glucose level before you start to see whether it is high or low.” Excerpts (in quotations) taken from Dr Lam’s article from Diabetes Self-Management, July/August 2004, Sports & Fitness section

Tai Chi for Arthritis™ is another program taught that was again developed by Dr Paul Lam. It is a twelve move form of Sun style tai chi in which the movements chosen are easier for people with range-of-movement conditions. It will benefit the body while avoiding any extra stress on joints by avoiding low stances. It still has all of the benefits of Tai Chi and with regular practice will increase range of movement while lowering pain levels. See www.taichiforarthritis.com for further information. Janette is one of Dr Lam’s trained instructors in both Tai Chi for Arthritis and Tai Chi for Diabetes.

About Our Instructor

Janette Strong is a registered practical nurse licensed with the College of Nurses of Ontario and is a member of both the Registered Practical Nurses Association and the Canadian Federation of Taijiquan. She has been practicing tai chi exercise for over twenty years. She first started teaching tai chi to health professionals in the hospital setting and currently teaches high school and elementary teachers in their workplace. She also teaches tai chi to seniors and has adapted seated tai chi exercises for those with mobility problems. Janette would be happy to answer any personal health concerns or other questions you might have before starting tai chi exercise.

Where do we offer classes?

Classes are planned in areas where there are enough people interested in starting. We usually choose a school in the neighbourhood to hold classes to make them convenient to those attending. If you would be interested in classes in your area, please email Janette at: janette@gptcw.ca and be sure to include your full name, address, phone number and email contact information. Classes are usually held in the Central-West Toronto, Etobicoke & Mississauga areas and occasionally in East York. For inquiries regarding tai chi call 416-239-9318. We will be happy to contact you about upcoming classes in your area once we have your contact information.

Demonstration class at your workplace, seniors centre, or community location

If you have a group of individuals in your workplace, retirement centre/residence or community that would be interested in seeing a tai chi demonstration of any of the tai chi forms taught, please contact Janette to make arrangements for a demonstration class at your location.

Classes consist of working & retired professionals including: large corporate clients, hospital staff, self-employed, teachers at school boards, retired and active seniors, those on flexible schedules, stay-at-home parents etc. If you are interested in classes we arrange, please double-check your calendar to avoid scheduling conflicts/ family obligations before registering for any classes to ensure your attendance. Thank you! Look forward to meeting you.

Yours in Wellness, Janette Strong