不喜欢举铁的其实每个年龄段也可以练太极拳，练筋骨和呼吸也晒太阳。晒了太阳补了VD外加呼吸训练对肺部也好 “太极拳是先练骨头，后练筋，肌肉是自然会跟着骨及筋而练的” www.sohu.com/a/280233133_300612， “练太极拳能提高或改善平衡力、腿部力量、心血管耐力、脉搏率、肌肉灵活度、免疫系统反应、睡眠习惯、幸福感、自我价值感，以及在认知测试中集中注意力和完成多项任务的能力” cn.nytimes.com/health/20150318/t18taichi/#:~:text=太极拳是一种,多项任务的能力 “练习太极拳对骨骼，肌肉及关节活动的锻炼很突出，通过长期练习太极拳可以有效提高人体的柔韧性，延缓和降低骨质疏松，延缓衰老。” www.sport.gov.cn/n20001280/n20001265/n20066978/c20285704/content.html Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." Although tai chi is slow and gentle and doesn''''''''t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Muscle strength. Although you aren''''''''t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen. Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength. Balance. Tai chi improves balance and, according to some studies, reduces falls. Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. The Health Benefits of Tai Chi - Harvard Health Publishing - Harvard Health www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi Tai chi offers a low impact, accessible way to improve balance, flexibility, and muscle strength. This may reduce bone loss and enhance mobility — essential for osteoporosis management. www.healthline.com/health/tai-chi-for-osteoporosis#:~:text=The%20bottom%20line,moving%20at%20your%20own%20pace. Tai Chi for Osteoporosis: Exercises, Benefits, Outlook Tai chi is a form of gentle exercise that experts say can help improve your mood, reduce your stress level, and help keep your heart healthy. It can also benefit your bones. "There''''''''s very strong evidence that tai chi is one of the best weight-bearing exercises to reduce the risk for falls," says Peter Wayne, faculty editor of the Harvard Special Health Report An Introduction to Tai Chi and director of the Osher Center for Integrative Medicine. Protect your bones with tai chi - Harvard Health www.health.harvard.edu/womens-health/protect-your-bones-with-tai-chi 成人芭蕾其实也挺练力量的，虽然动作简单，但做到位其实挺费力气的。
Research shows this ancient mind-body practice can not only help ease your arthritis pain and increase your joint flexibility, but also significantly improve your physical and mental health through slow, gentle movements connected to your breathing. How to Learn Tai Chi to Help Your Arthritis and Overall Health | Arthritis Foundation www.arthritis.org/health-wellness/healthy-living/physical-activity/yoga/tai-chi-exercises-for-arthritis Tai chi combines gentle, flowing movements, deep breathing, and mindfulness techniques to help reduce pain, increase flexibility, and improve balance and overall physical function. Tai chi for arthritis: Benefits and how to get started www.medicalnewstoday.com/articles/tai-chi-for-arthritis The Effectiveness of Tai Chi for Knee Osteoarthritis: An Overview of Systematic Reviews - PMC pmc.ncbi.nlm.nih.gov/articles/PMC10560483/ 但是膝盖疼的时候，该活动还是不该活动的，这一直是大家争论的关键点。 根据目前的研究查阅了相关文献，原来该不该运动这个问题，是很简单的：必须运动。 因为肌肉组织的废用性萎缩，肌肉力量会慢慢减弱，这就造成了一个恶性循环。 所以对于肌肉力量的训练是膝关节骨关节炎的重要目的。 膝关节不好，能打太极拳吗？医生辟谣：确定了，三类运动都能选择_活动 www.sohu.com/a/448357370_120801354 打太极拳如何保护膝关节_中国中医药网 www.cntcm.com.cn/2021-01/21/content_85530.htm 其时你摔伤关节，在物理治疗师那也会让你锻炼关节的，不动更不行。如果你曾经有过物理治疗针对膝盖
查了一下还真是，有高血压的也可以看看了。华人上大多也进入更年期了吧，太极能帮助降血压，也能帮助睡眠。。。好处很多呢 Feb. 13, 2024 -- The ancient Chinese martial art of tai chi is 52% more effective at lowering blood pressure than traditional cardio exercises like jogging and cycling, a new study says. Tai Chi Lowers Blood Pressure More than Cardio, Study Says www.webmd.com/heart/news/20240213/tai-chi-lowers-blood-pressure-more-than-cardio-study-says 华人的好东西都宣传一下：）
我不知道哪个好，这个是OT occupational therapist视屏 你看看?How to Relieve Knee Pain with One Simple Exercise; Tai Chi and Qigong Movement www.youtube.com/watch?v=vupR3zDmf-Q 这是一个家庭医生教的，你看看 Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction www.youtube.com/watch?v=SvN8oawFlXI&t=46s 这个是Hospital for Special Surgery有证书教太极的 T''''ai Chi for Arthritis: Movements for Beginners www.youtube.com/watch?v=DCpawsCmLpc 这个是Veterans Health Administration 教的 Tai Chi for Arthritis 1 & 2 - Back View (8 of 12) www.youtube.com/watch?v=1mDBXLrn0SE 这个是OT occupational therapist 和有证书教太极的 Tai Chi for Arthritis and Fall Prevention Video www.youtube.com/watch?v=Qd8m2xQSCcg
Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." Although tai chi is slow and gentle and doesn''''''''t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Muscle strength. Although you aren''''''''t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen. Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength. Balance. Tai chi improves balance and, according to some studies, reduces falls. Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. The Health Benefits of Tai Chi - Harvard Health Publishing - Harvard Health www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi
Tai chi offers a low impact, accessible way to improve balance, flexibility, and muscle strength. This may reduce bone loss and enhance mobility — essential for osteoporosis management. www.healthline.com/health/tai-chi-for-osteoporosis#:~:text=The%20bottom%20line,moving%20at%20your%20own%20pace. Tai Chi for Osteoporosis: Exercises, Benefits, Outlook
Tai chi is a form of gentle exercise that experts say can help improve your mood, reduce your stress level, and help keep your heart healthy. It can also benefit your bones. "There''''''''s very strong evidence that tai chi is one of the best weight-bearing exercises to reduce the risk for falls," says Peter Wayne, faculty editor of the Harvard Special Health Report An Introduction to Tai Chi and director of the Osher Center for Integrative Medicine. Protect your bones with tai chi - Harvard Health www.health.harvard.edu/womens-health/protect-your-bones-with-tai-chi
成人芭蕾其实也挺练力量的，虽然动作简单，但做到位其实挺费力气的。
Research shows this ancient mind-body practice can not only help ease your arthritis pain and increase your joint flexibility, but also significantly improve your physical and mental health through slow, gentle movements connected to your breathing. How to Learn Tai Chi to Help Your Arthritis and Overall Health | Arthritis Foundation www.arthritis.org/health-wellness/healthy-living/physical-activity/yoga/tai-chi-exercises-for-arthritis
Tai chi combines gentle, flowing movements, deep breathing, and mindfulness techniques to help reduce pain, increase flexibility, and improve balance and overall physical function. Tai chi for arthritis: Benefits and how to get started www.medicalnewstoday.com/articles/tai-chi-for-arthritis
The Effectiveness of Tai Chi for Knee Osteoarthritis: An Overview of Systematic Reviews - PMC pmc.ncbi.nlm.nih.gov/articles/PMC10560483/
但是膝盖疼的时候，该活动还是不该活动的，这一直是大家争论的关键点。 根据目前的研究查阅了相关文献，原来该不该运动这个问题，是很简单的：必须运动。 因为肌肉组织的废用性萎缩，肌肉力量会慢慢减弱，这就造成了一个恶性循环。 所以对于肌肉力量的训练是膝关节骨关节炎的重要目的。 膝关节不好，能打太极拳吗？医生辟谣：确定了，三类运动都能选择_活动 www.sohu.com/a/448357370_120801354
打太极拳如何保护膝关节_中国中医药网 www.cntcm.com.cn/2021-01/21/content_85530.htm
其时你摔伤关节，在物理治疗师那也会让你锻炼关节的，不动更不行。如果你曾经有过物理治疗针对膝盖
查了一下还真是，有高血压的也可以看看了。华人上大多也进入更年期了吧，太极能帮助降血压，也能帮助睡眠。。。好处很多呢 Feb. 13, 2024 -- The ancient Chinese martial art of tai chi is 52% more effective at lowering blood pressure than traditional cardio exercises like jogging and cycling, a new study says. Tai Chi Lowers Blood Pressure More than Cardio, Study Says www.webmd.com/heart/news/20240213/tai-chi-lowers-blood-pressure-more-than-cardio-study-says 华人的好东西都宣传一下：）
我不知道哪个好，这个是OT occupational therapist视屏 你看看?How to Relieve Knee Pain with One Simple Exercise; Tai Chi and Qigong Movement www.youtube.com/watch?v=vupR3zDmf-Q
这是一个家庭医生教的，你看看 Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction www.youtube.com/watch?v=SvN8oawFlXI&t=46s
这个是Hospital for Special Surgery有证书教太极的 T''''ai Chi for Arthritis: Movements for Beginners www.youtube.com/watch?v=DCpawsCmLpc
这个是Veterans Health Administration 教的 Tai Chi for Arthritis 1 & 2 - Back View (8 of 12) www.youtube.com/watch?v=1mDBXLrn0SE
这个是OT occupational therapist 和有证书教太极的 Tai Chi for Arthritis and Fall Prevention Video www.youtube.com/watch?v=Qd8m2xQSCcg
我妈一直在练。我觉得对老年人非常好。
我妈也练太极但不太坚持，想起来练一下那种，爱走路，我姨每天早上练太极剑,这个剑够重，也算一种负重训练😂
对，八段锦也很好，在油管上有个非常漂亮的MM一身白衣打得好潇洒。
在电视剧里看过有练的，生活里看到的多是太极，可能跟地方有关？也有可能我那个年龄段看到的，后来我就出国了。
的确如此，太难坚持。我也就疫情前送娃跳芭蕾等待时间跑去练热瑜伽，非常有效，还能坚持。疫情后就不练了😂。我还买过ballet beautiful cardio fat burn, 也没坚持下来。Marry Helen 这套芭蕾锻炼其实也很不错，真坚持的话。
那你好好看看前边中国医药链接写的练习太极注意事项，有些不做好，也容易受伤，上边写了要预热之类，我没细看。
中老年，适当拉拉筋就很好。不要瑜伽高难度动作那些，容易受伤
孙氏架高步活对膝盖很友好，而且融合内家三拳的特点。
估计要拿上剑，有了重量就类似举铁了？😂 练太极剑
没什么效果，以前练武的都是举铁刀，石墩，抛石锁，现在的人一般用medicine ball练太极球 光练太极拳对腿力有帮助 其他部位没什么用
太极拳有它的作用但代替不了其他运动，而且很多太极拳家有三高，寿命也不是很长 八卦掌的长寿的很多
刚才跟我妈聊天，她说练的时候一身汗，虽然动作慢，但挺累的，老要蹲膝盖不舒服，她就不练了，觉得年纪大走路就很好。
一些老师为了显示自己功夫高常常练下式，而且还要学生一样做，还有一些人为了显示自己发力，喜欢把膝盖扭拉就去，慢慢会出问题。
我妈一直练，但是还是需要吃药降血压，