The Missing Link (part 1)

My younger son Matt decided at 11 years of age to take up martial arts. Having myself dabbled in Tae Kwon Do several times in the past (never more than 6 months at any one stretch), the choice was clear-cut. It also helped that, fortuitously, Master You had just opened up a studio in our town (the next closest location was over 15 miles away).

As a result, Matt stuck with it for a year and earned a red belt. Six years later, at 57, I had progressed halfway (2nd stripe) toward a 2nd degree black belt. Two subsequent injuries, an MCL from Tae Kwon Do and the lower back from lifting (bulged disc), sidelining me from any exercising for several months. Life got in the way during this period and returning to formal training never occurred. [Side note: I acquired a firsthand connection as to what back pain can truly be, which will be the subject for a future column].

Thank You Matt

What I did not comprehend at the time was what insight would be acquired from just doing what all dads should do, be involved in their kids’ activities. Tae Kwon Do presents a challenge on all physical fronts – cardio, resistance, flexibility, balance and breathing. As the training progressed, a true awareness began to emerge about the fundamental importance stretching played in the overall perform of this martial art.

As the forms became more complex, the realization took hold how the quality of performance was directly related to range of motion (aka ROM). Being comfortable with the full extension of the quads/hamstrings/lower back/gluts, being able to go through unimpeded movement patterns, allowed the focus to be entirely on kicking techniques. The mechanics were ‘on point’ (practice, practice, practice), although Master You always felt improvement could have been made on my ‘chi’, which I interpreted to mean ‘flow’.

What followed was a recognition that, if heightened pliability amplified the body’s movement in all planes (sagittal, frontal, transverse) for Tae Kwon Do, why wouldn’t other forms of exercise benefit as well? And what about athletic endeavors?

A Revelation

The next day you are at the gym, make a conscious effort to note how many times you see a member doing any kind of stretching. I would be willing to put down some hard earned cash, betting your observations would reveal less than 10% even make an effort. Why? Here’s my theory.

Several years ago I wrote a column stating the ‘problem’ was there were too many choices. My belief at the time was rooted in the idea there was no consensus of opinion. There were too many techniques from which to choose. First, did you focus on ballistic, active isolation, yoga, static or PNF. Then, should you stretch before, during or after exercise? How long should you hold the stretch? There were some circles actually questioning the validity of stretching.

Later on, it dawned on me this initial viewpoint was somehow misdirected. There is also no consensus of opinion when it comes to tackling cardio or resistance training. The level of diverse choices available for these two methodologies are too innumerable to even begin to list in this column. In fact, that list would dwarf what exists for approaches toward flexibility.

So, what was I missing? Then it struck me. Having no consensus was not the issue. Instead, the industry, in most quarters, treated ROM as the ‘red-headed stepchild’. There wasn’t a fundamental clamor to emphasis flexibility with the same diligence cardio and resistance enjoyed. That stretching is indispensable to any training protocol is foreign to most articles and columns. ROM is customarily the shortest chapter if it gets a chapter at all.

Do an Inventory

For confirmation, let’s go back to observing the activities in the gym. Everyone is either doing some type of aerobics or strength training or both. Those activities were the reason they drove to the gym in the first place. They’ve been doing these types of workouts in some form or fashion, probably since high school in many cases. The whole world ‘knows’ doing cardiovascular and resistance exercises is essential, without question. Meanwhile, stretching is, at best, an afterthought. (How many people did you say you saw on Team Yoga today?)

There are literally hundreds of books spelling out the long list of benefits for this cardio discipline or that strength training protocol. Now, how many of those same books preach range of motion with the same passion and dedication? From the readers’ perspective, flexibility is relegated to, at best, a secondary role.

Up Your Game

It could be argued the first thing the baby boomers become cognizant of is their loss of flexibility. Turning around to back up the car or bending over to tie their shoes becomes ‘a bridge too far’. They are starting to experience a decline. When you introduce a stretching component into the overall exercise program, the over 50 crowd will welcome having been given the tools to regain their formerly lost mobility. The beauty of teaching this element is your clientele can also utilize these techniques outside the gym (on vacation, doing yardwork, at work, etc).

My Avocation

I would like to advocate for a reevaluation, a renewed emphasis toward stretching. My contention is ROM is on an equal footing, it carries the same relevance, as does aerobics and resistance training when it comes to the well-being of the client. I want to impart an understanding that, without incorporating flexibility training into every cardio and resistance event, neither one can reach its true potential.

If you decide to implement ROM as part of your training strategy, your business will now have another asset to offer. You will stand out from the crowd. Your credibility will be enhanced. Retention levels will rise (clients stay with me an average of over a year). You will sense a gratitude coming from that senior who recognizes you have given them something that will improve their quality of life, both now and in the future.

[Part 2] The next column will go into the details of how to approach stretching along with some of the specific techniques learned over the past 17 years. Stay tuned.

Good Luck and Good Health!

Rick Almand

ACE and AFAA Certified

BabyBoomersSurvivalGuide.net

1st and 2nd Stripe Tae Kwon Do

A Different Perspective

The typical over 50 crowd has a different terrain to deal with, not only from a bodily standpoint,
but a mental perspective as well. The majority of my generation that has finally decided to
reenter the fitness community has most likely been sitting on the sidelines for a decade or longer.
Their vision of what they expect to accomplish can vary greatly from those in their 20s and 30s.

Going Back to School

Trying to recapture the baby boomers’ physical health too quickly, particularly at the outset, is
not an ideal methodology. Jumping into the ‘deep end of the pool’ is a likely recipe for trouble.
Why? Their muscle/tendon/ligament complex is not organized, they don’t operate as a unit.

When one’s physique has been on hiatus from any strenuous challenges, such as lifting weights
(the linchpin of my platform), reintroducing those challenges must be modified, particularly in
the first 30 days. The signal system has to be reset to optimal. Going all out in the beginning
without the full cooperation from all the body’s various components could result in the client not
even wanting to return. If nothing else, your credibility probably will have taken a hit.

From my own experience, I have had several people over the years who had come to me because
they heard I wouldn’t ‘hurt them’. They had been literally chased from another gym because the
instructor failed to identify this issue. And, in some cases, they left still having paid sessions on
the books. That’s how unpleasant the encounter was! That first workout could be your key to
gaining or losing the business.

Do I Belong?

Another concern that may need to be addressed is being uncomfortable with starting an exercise
program in the first place. While that day the individual signs up can give them a positive boost,
reality sets in the next time they step into that same gym to actually begin the process.

They will look around at all the members running on the treadmill, pumping iron or working a
mile a minute with the ropes. All of a sudden, they begin to wonder why they joined in the first
place. Thoughts that run through their mind are along the lines of “Everyone is in great shape!”,
“I can’t do what that person is doing!”, “I don’t belong here!”.

Be aware that your first step may be to alleviate those fears and make them understand that this
is where they belong. Once you broach this subject you’ll kind of know their mindset by their
response. If there’s apprehension, over time, with your encouragement, that will dissipate and
their efforts will turn entirely toward your coaching.

Tips to Help Focus

Let me pass on a couple of practices that I employ that may help get your client over that initial
unease. This list is in no way complete but should get you thinking about how you would
address this matter.

I emphasis that this journey they are embarking on to regain their health will be something they
will be committing to for the rest of their lives. For example, I will tell a 62 year old “you have
38 more years to work out. Plan on living to 100. You’re in no hurry. You just have to be
consistent”. Point out the statistic FAI presents in their training. “The population of adults over
the age of 85 will increase by almost 400% by 2030”. Also call attention to the fact that the
fastest growing demographic percentage wise is 90-100.

Recognize that baby boomers take their personal freedoms seriously, having been independent
for decades. I point out that, if they allow themselves to neglect their health, they could become
a burden on their family, end up having to allow strangers in their home (Visiting Angels, etc) or
find themselves having to contemplate the looming specter of assisted living.

Another consideration is, what if your client have taken on the responsibilities for a parent or
other family member? You can point out that first taking care of themselves translates to them
being in a better position to shoulder this additional load of caregiving.

A caveat: With me being over 60 and having personally faced the assisted living/nursing home
challenges for over 7 years, I have more leeway in presenting this stark assessment. You have to
judge when or if you want to take this tact. While all of the above points are relevant, some can
be a little blunt. This is where your own life experiences will come into play. Again, use your
best judgement.

It Takes a Little Longer

Be mindful that recovery times will increase as a person ages. A 20 or 30 year old body has a
better capability of regenerating/rejuvenating after intense resistance/plyometric workouts.
When a person enters the second half of their life cycle, even if they are in shape, it will take an
extra day (or two) to recover from the challenge.

Built In Desire

The growth of the fitness community will come from the over 50 populace. The simple
explanation for this fact is that their bodies are telling them something is wrong….sometimes
every day or, worst case scenario, every hour. They are looking to you for solutions. They have
20 other things they would rather be doing, but they are sitting in front of you because they want
answers.

Often, the medical community, because of legal issues and the lack of a ‘one size fits all’
strategy, is reluctant to get too detailed about recommending specific exercise plans. Walking is
generally the ‘go to’ move. It’s safe, requires no instruction and, if anything goes wrong, the
individual will usually blame themselves.

We are the soldiers on the front line of the health crisis. To be able to take someone and teach
them ways that go past physical therapy and lead them on the path toward optimal fitness makes
our career choice rewarding on many levels. Your livelihood is no longer a grind when you’re
paying it forward and, in the process, enjoying what you do.

Good Luck and Good Health!
Rick Almand

ACE and AFAA Certified
BabyBoomersSurvivalGuide.net
1st Dan 2 nd Stripe Tae Kwon Do

   Welcome to FAI

Back in 2016 I ran across an email announcing a new fitness initiative call Functional Aging Institute.  The title was intriguing because, since redirecting my career path toward personal training, my focus has been on the baby boomer generation.  I immediately recognized Dan Ritchie and Cody Sipe’s names, knowing them as well respected members of the fitness community since the turn of the millennium.

Their website provided a detailed prospectus, outlining the goals of FAI.  Upon downloading said prospectus, my excitement grew as I read through the presentation.  Their understanding of the over 50 community in terms of both the business opportunity they present to gyms and trainers going forward plus the responsibility we have toward that populace mirrored my own mindset.  Finally, someone in a position to have a direct impact was stepping up to the plate and addressing this critical issue facing our society today.

Serendipity

In 2017, a fitness conference was held in Atlanta, sponsored by individuals whom I’ve known since 2004.  And guess what?  Dan Ritchie was scheduled to speak.  I reached out to Amy and Jerry, who in turn, were able to set up a breakfast meeting.  (Just another example of the power of networking.)

Long story short, we had a good talk, sharing our experiences and goals which were very similar in nature.  I left Dan with several of my fitness columns (which I have been writing monthly for over 10 years), offering my services in any way he felt would help move FAI’s agenda forward.  As you are witnessing, the results of the meeting were positive because I am privileged to have been given the opportunity to speak directly to you today and in the coming months.

Who Am I?

At the turn of the millennium, I made the fateful decision to change professions.  Without boring you with the details (the subject of a future column), I went from being a territory manager in corporate America to personal trainer – from being an employee with perks to a true entrepreneur.  What I discovered in the years that followed is best summed up in a quote from Mark Twain: “The two most important times in your life are when you are born and when you find out why”.   My true calling became self-evident with this new career gradually evolving into my avocation.

But why would my focus be on the baby boomer generation from the get go?  A key motivation came from a life chapter experienced earlier.  In 1991 my wife and I took on the responsibilities for five family members, four of whom were elderly.  Over the next 7+ years I visited various assisted living facilities around 100 times and signed in to numerous nursing homes well over 150 times.

Back then, I saw but did not see.  One rarely looks at this warehousing of people and envisions that scenario as one possible future life for themselves.  I only truly began comprehending what I had lived through when I started training.  Those experiences also enabled me to look a potential client in the eye and unequivocally affirm the absolute necessity for taking care of their primary asset – their physical health.  I have seen the most likely future for anyone who tells themselves ‘I’ll get around to it later’.  I had become Karnak, knowing the answer to the question in the envelope (see Johnny Carson).

Pay It Forward

I have always been reluctant to give advice to another trainer, to someone who has developed over the years a system that has brought them success.  At the same time, we all are in a learning curve, especially when it comes to the senior citizen demographic. (Hence, the emergence of FAI).  What I want to do is pass on my life lessons earned over the preceding 16 years.  Hopefully, my future columns will be useful in supporting your business.

One of my keys is to always explain my thought process so it makes sense to the client.  Explaining the ‘why’ is addressed with the same importance as the ’how’.  There is a tendency for my fellow seniors to become more like a Missourian, the ‘Show Me’ state.  Why are you asking me to do this or that?  The highest praise I can receive from a client is “I’ve never heard it put that way before.  That makes sense.”

Another ’Key’

Another key you should appreciate when working with the over 50 crowd is to make sure you know what that senior wants?  The vast majority of baby boomers are not looking to bench press 200#, they are not planning on running a half marathon and the thought of looking like someone on the cover of a fitness magazine has not even entered their minds.

What my generation is aspiring to when they look to start an exercise regimen is (1) to have more energy at work (many are having to delay retirement), (2) to be able to enjoy their kids and their grandkids.  They don’t want to be a ‘sideline older adult’ who can’t participate (even if they wanted to) and (3) for their leisure activities, be it golf or gardening or tennis, they want to enjoy those moments in time and not wake up the next day regretting their decision.

Basically, they want to be functional.  They are tired of being tired.  They want to arise each morning not feeling like it’s a struggle.  They don’t want to perceive their life as being on a downhill slide with little confidence in a future. What we as trainers bring to the table is to give them hope for a better tomorrow.  Life should still have an upside.

Our Purpose

You have a great opportunity in front of you.  You have the power to turn an individual’s maladies to ‘manageables’, negatives to positives, trepidations to dreams.  Time and again I have witnessed this transformation from apprehensions to hope.  To know that the change will take place once they commit makes the job not a job, but a calling, a mission.  You are paying it forward with a purpose.

Good Luck and Good Health!

Rick Almand

ACE and AFAA Certified

BabyBoomersSurvivalGuide.net

1st and 2^nd Stripe Tae Kwon Do

Tai Chi as a form of exercise has the attention of the medical community as an important alternative therapy for dealing with chronic pain.  In the May/June, 2017 edition of Scientific American Mind, an article entitled, “Rethinking Relief” the author talks about chronic pain sufferers such as those with fibromyalgia and osteoarthritis. The traditional approach to dealing with this chronic pain has been to dispense pain-killing drugs.  But with the explosion of cases revolving around opioid addiction, the medical community is searching for alternative methods of helping those with chronic pain. “To treat people more effectively ‘will require an important shift in how we think about pain,’ says David Shurtleff, the deputy director of the National Center for Complementary and Integrative Health . . . ‘We now understand that pain is not just a sensation but a brain state,’ Shurtleff explains. ‘And mind-body interventions may be particularly helpful.’”

Let’s take a look first at the studies surrounding a relatively new condition called fibromyalgia. Fibromyalgia is a whole body syndrome that affects about 2% of the population. Most of those affected are women.  It is characterized by chronic musculoskeletal pain, poor sleep quality, muscle tenderness, fatigue and even cognitive dysfunction.  These symptoms obviously affect quality of life and can result in significant overall disability.  Exercise is often recommended for people with fibromyalgia, just like it is for people who suffer from arthritis. But many people in these groups complain that exercise is too intense and makes them hurt more instead of relieving symptoms.  In my own experience with clients with fibromyalgia, they are concerned with the “rebound” effect that occurs after exercise.  While the exercise might feel good at the time, the symptoms of fatigue, pain and sleep disturbance all increase significantly afterwards and continue for days.  In a paper entitled, “Exercise Therapy for Fibromyalgia,” the authors state, “Several exercise studies over the past three decades demonstrated that persons with fibromyalgia are able to engage in moderate and even vigorous exercise; however, in many studies, participants experienced difficulties performing and adhering to vigorous and even moderate-intensity regimens because of increased fibromyalgia symptoms.” In an article in The New England Journal of Medicine, a similar comment begins the review of a study regarding Tai Chi and Fibromyalgia, “Although exercise is beneficial for fibromyalgia and has been advocated as a core component of its treatment, most patients continue to be in considerable pain years after the original diagnosis and require medication to control symptoms; they also remain aerobically unfit, with poor muscle strength and limited flexibility. New approaches are needed to reduce musculoskeletal pain in patients with fibromyalgia and to improve their physical and emotional functioning and quality of life.” (see the article)

Tai Chi is an excellent option for people with fibromyalgia because it is comprised of gentle, flowing movements and is easily progressed or regressed depending on the symptoms of the participant.  As the study in the NEJM describes Tai Chi,” It is considered a complex, multicomponent intervention that integrates physical, psychosocial, emotional, spiritual, and behavioral elements. Because of its mind–body attributes, tai chi could be especially well suited to the treatment of fibromyalgia.”  This study assigned participants to either one of two exercise interventions.  One group took 2 classes each week of Tai Chi and the other group took 2 classes each week which consisted of wellness education surrounding fibromyalgia and included at least 20 minutes of gentle stretching.  Both of these interventions lasted for 12 weeks.  The participants completed the Fibromyalgia Impact Questionnaire (FIQ) which has been validated to accurately assess the overall severity of symptoms along with other self-evaluation tools and evaluation by staff and physicians who were unaware of group assignment.

According the study, the Tai Chi group had significant improvement over the control group.

In the discussion section of the study, the authors conclude, “The observed benefits exceeded the specified thresholds for clinically significant improvement in the FIQ score and in the measures used to assess pain, sleep quality, depression, and quality of life, and these benefits were sustained at 24 weeks. No adverse events were reported in the study participants, indicating that tai chi is probably a safe therapy for patients with fibromyalgia.”

I currently have a client with severe arthritis, scoliosis and fibromyalgia.  Two of her physicians recently wrote letters that state her practice of Tai Chi is “medically necessary” for her overall care.  Her rheumatologist wrote that Tai Chi, “should help her improve her balance and decrease her risk for falling. . . Improvement in strength should allow her to be more independent and exercise more, improving her overall health.  It should also help reduce pain that she experiences from fibromyalgia and help improve joint mobility, decreasing limitations from osteoarthritis.”  The other physician who specializes in women’s health states that our common client has, “functional goals that include walking at a pace equal to her peers, walking more than one mile prior to needing to discontinue, going up and down stars without having to rely on the railing so she doesn’t lose her balance and putting on her pants without having to hold onto something.”  (Side note:  This client and her husband enjoy traveling immensely and hiking and sight-seeing are especially important to the enjoyment of their retirement.)  This Dr. concluded that, “Tai Chi would improve her balance and muscle strength that would lead to a decreased risk of falling, allow her to walk further and improve her endurance. Her posture would improve with the rotation that Tai Chi helps to improve. Tai Chi can also decrease her fibromyalgia pain and improve her joint mobility.”  Wow.  Knowing that my client desires to maintain her active lifestyle despite her disabilities, it’s wonderful to see that by simply adding this gentle form of exercise, she can continue to travel and enjoy seeing the world.

The NEJM article also mentioned that while the study itself lasted for 12 weeks, the researchers redid the questionnaires and evaluations at the end of 24 weeks and the improvements for the Tai Chi group had been maintained. This is an important point that is sometimes overlooked when examining exercise therapy.  The activity must be one that the patients will continue to be involved in and actually make it a part of their lifestyle.  Because Tai Chi is such a gentle form of movement, and yet challenges both the body and the mind, it is particularly suited to long-term adherence which is crucial for continued improvement.

The researchers in the study stated that the actual biological pathways for the improvements shown are unknown.  Their explanation of why Tai Chi is so beneficial to fibromyalgia patients combined the physical and the mental aspects of this form of exercise.  “Physical exercise has been shown to increase muscle strength and blood lactate levels in some patients with fibromyalgia. Mind–body interventions may improve psychosocial well-being, increase confidence, and help patients overcome fear of pain. Furthermore, controlled breathing and movements promote a restful state and mental tranquility, which may raise pain thresholds and help break the “pain cycle.” All these components may influence neuroendocrine and immune function as well as neurochemical and analgesic pathways that lead to enhanced physical, psychological, and psychosocial well-being and overall quality of life in patients with fibromyalgia.”

And like my client’s physicians observed, Tai Chi is not only helpful for pain relief in those with fibromyalgia, but also in the bigger subset of people who suffer from osteoarthritis.  In a recent article on WebMD entitled, “Tai Chi: A Gentle Way to Help Your Joints,” one of the physicians explained the benefit of Tai Chi this way: “When you repeatedly compress the joints, the synovial fluid flows in the cartilage better.  That nourishes it, which makes the ends of joints slippery so they can move smoothly.”  The article also cites an 8-week study completed by the Arthritis Foundation in which they found that the participants, “improved their ability to balance, and reported less pain, fatigue and stiffness.”  In the aforementioned article in Scientific American Mind, the author references a review of clinical trials that concludes “Tai Chi proved most helpful for those with chronic pain resulting from osteoarthritis.”

So as the medical community has begun to embrace Tai Chi as a non-pharmacologic alternative therapy, perhaps you should consider including it in your exercise regimen. As a form of exercise, Tai Chi is very accessible.  The movements are gentle and not difficult to learn.  There is no special equipment or even apparel necessary.  If you are interested in learning Tai Chi and maybe even learning to teach it to others, please visit www.taichisystem.com.  The Open the Door to Tai Chi system is dedicated to helping the everyday person incorporate this amazing form of exercise into their life.

Dianne Bailey, CSCS

Tai Chi is an exercise modality that lots of people talk about and yet, few truly understand what it is and how it can help you and your clients.

First of all, let’s define Tai Chi.

Tai Chi is a martial art that utilizes gentle, flowing movements t0 enhance health in             the body and the mind.

Yes, Tai Chi is a martial art.  It started hundreds of years ago as a fighting style.  There are a handful of different styles of Tai Chi, but the most popular one is the Yang style.  It has changed from a fighting style into what we now call “movement meditation.”  It is characterized by the slow, flowing motions that you probably associate with Tai Chi.  These gentle movements are easy on the joints and provide many proven physical benefits such as improving balance, reducing the risk of falls, lowering blood pressure, improving sleep quality and lowering stress and anxiety.  But Tai Chi has also been proven to have a positive impact on brain health.

Let’s first visit the idea that Tai Chi is “movement meditation.”  As an internal martial art, Tai Chi relies on all the movement to be directed by consciousness and not by external, muscular force.  It also focuses on single point concentration so you must be “in the moment” as you do the form. The meditative effect of this conscious concentration, along with the breathing control that is emphasized in the form has been proven to be similar to more traditional, non-movement forms of meditation.

This is significant as we discuss brain health.  In an important study at Massachusetts General Hospital, subjects participated in “mindfulness meditation” for 8 weeks. Comparing the participants’ before and after MRI exams showed an “increase in grey-matter density in the hippocampus, known to be important for learning and memory.” It also showed “decreased grey-matter density in the amygdala, which is known to play an important role in anxiety and stress.” (see the study) One of the authors of the study stated, “It is fascinating to see the brain’s plasticity and that, by practicing meditation, we can play an active role in changing the brain and can increase our well-being and quality of life.” Tai Chi can be used as exercise to improve the body, as well as reversing the natural tendency for the brain to shrink with age. The authors also conclude that Tai Chi, “may also improve cognition indirectly by mitigating the know effects of anxiety and depression on cognition through stress-related pathways.”

In a different meta-analysis of studies on Tai Chi and brain health, (see the study), the authors conclude that, “Tai Chi shows potential to enhance cognitive function in older adults, particularly in the realm of executive functioning and in those individuals without significant impairment.” Executive functioning and working memory are associated with short-term memory and the ability to manipulate and reform sequences.  It has been defined as an umbrella term for cognitive processes that regulate, control and manage other cognitive processes such as planning, attention, problem solving and verbal reasoning. The authors state that, “As a physical exercise, Tai Chi provides both moderate aerobic and agility/mobility training, which are each believed to impact cognitive function via unique neurophysiological pathways. Tai Chi also involves the learning of choreographed movement patterns, which may support visuospatial processing, processing speed, and episodic memory. As a mind-body exercise, Tai Chi includes training in sustained attentional focus and multi-tasking. One hypothesis for age-related cognitive decline is that the brain’s attentional control is reduced and information processing becomes less efficient.”  Let’s revisit our definition of Tai Chi for a moment.

Tai Chi is a martial art that utilizes gentle, flowing movements to enhance health in               the body and the mind.

Tai Chi differs from the healing art known as Qigong because it is a martial art.  The flow of the movements is a specific sequence and the practitioner must not only learn each movement, but remember the order of the movements as he or she goes through the form.  This is the “choreographed movement patterns” mentioned above which force the brain into “sustained attentional focus and multi-tasking.”

An even more interesting fact about executive functioning is that it is increasingly seen as a key component in helping maintain healthy balance and postural control.  This is a double bonus with Tai Chi because the movements work on balance and posture through the concepts of columns, substantial and insubstantial and being rooted and grounded in addition to improving executive functioning which in itself is improving balance!

Another brain benefit that occurs when practicing Tai Chi results from the many movements in the form that require one to cross the midline of the body.  Well over half of the movements in the 24 short form are designed with rotation and crossing the midline.  This affects the brain by causing the right hemisphere to have to communicate and coordinate with the left hemisphere.  The creator of the Action Based Learning Lab and neurokinesiologist, Jean Blaydes Madigan, is a strong proponent of “building better brains through movement.”  Her comments regarding the motion of crossing the midline are particularly interesting when considering what practicing Tai Chi can do for your brain health.  She says, “Crossing the midline integrates brain hemispheres to enable the brain to organize itself. When students perform cross-lateral activities, blood flow is increased in all parts of the brain, making it more alert and energized for stronger, more cohesive learning. Movements that cross the midline unify the cognitive and motor regions of the brain.” (See her paper on brains and movement.)

The last point I want to make about Tai Chi and brain health is the most important for all ages and populations.  Because of its general accessibility, Tai Chi has the potential for long term adherence as an exercise protocol. There is no special equipment needed to do Tai Chi.  It can be performed anywhere, inside or outside.  One only needs to wear loose fitting, easy-to-move-in clothing and depending on the surface, it can be done bare-footed. The movements are extremely gentle on the joints, so it is not age-limiting or even injury-limiting.  As one begins to understand all of the underlying principles that need to be included in the practice of Tai Chi, it is truly a life-long learning event. As many studies have proven, exercise is key to not only overall health of the body, but reversing and/or stopping the age-related decline in brain health. So finding an exercise modality that people will continue with throughout their lives is critical.  In the Journal of Alzheimer’s Disease, they reported on a study in Shanghai that showed actual increases in brain volume in subjects that participated in Tai Chi 3 times a week for 8 months. (see the article) The control subjects who were not doing Tai Chi showed normal, age-related shrinkage in brain tissue.  I use this study to point out to my students that the benefits did not occur because the subjects took class occasionally.  The benefits were manifested in the subjects who practiced Tai Chi regularly and kept doing it long-term. The encouraging point of this is that Tai Chi is something one can add and not increase stress on the body.  The viability of exercise adherence is within reach for almost all of the population.

While Tai Chi has been introduced to Western society in recent years, it is still considered a mysterious, mystical and even religious form of exercise.  This needs to change because of the numerous benefits it can provide to the general population.  As stated earlier, it is being recognized as one of the best ways to reduce the risk of falls in older adults; it has been proven as a non-pharmacologic remedy for hypertension; it reduces stress and anxiety and demonstrates similar improvements in cardiovascular, strength and flexibility as other forms of moderate exercise.  It also improves brain health and can be an effective solution for simple, age-related decline in brain function.  If you are interested in learning more about Tai Chi, or even if you are interested in learning how to teach Tai Chi and start a class in your community, go to www.taichisystem.com.  The Open the Door to Tai Chi system is simple, effective and designed to deliver the many benefits of Tai Chi without the mystery.

I’m going to ask a very personal question for each of you to think about.  What is your GREATEST concern about your health for the rest of your life?  Until recently, most people would have said cancer or heart disease; today the major health concern on our planet is losing brain function as we age, being diagnosed with Alzheimer’s, dementia or Parkinson’s.

So I have some exciting news: Recent research is supporting an idea worth spreading — changing your aging brain can be as simple as “child’s play”!

I’m 64 and have been passionate about exercise and movement most of my life in order to overcome congenital spinal challenges – the more I move, the less pain I feel and the better my body and brain function.

My brilliant mother did crossword puzzles and games all her life, read 2 or 3 books a week, was a pianist and teacher, hated exercise and struggled the last years of her life with Alzheimer’s.  My artist-sculptor father rarely read anything other than the newspaper. He decided he could sculpt his own body, became an international body builder and lived cognitively sharp and physically youthful almost until the day he died.

So I’ve spent the last 12 years studying the fields of neuroscience, movement and exercise in a top 100 U.S. hospital, in a graduate program in gerontology and as a graduate of The Neuroscience Academy.  My goal has been to understand why people age so differently, and if we have any control over the way we age, both physically and mentally.

Dr. Sarah McKay, who founded of The Neuroscience Academy based in Sydney, Australia, compares the field of neuroscience today to the study of astrophysics in the 17^th century – rapid new discoveries about the brain and how it functions are literally mind-boggling!

It turns out that simply playing number and word puzzles does NOT delay cognitive decline.  It only affects some of the brain and just makes you better at puzzles!  And traditional repetitive exercise does NOT stimulate all the brain functions.

Scientists do now believe there IS something you can do to change the brain and help prevent cognitive decline.  I’m here to tell you what it is and give you a few simple ways to do it!  (2 min 20 seconds)

How many of you have heard of the word Neuroplasticity? (Raise hand, point to sign).  It’s clearly a big word that can have an even bigger impact on the lives of each one of you.

Neuroplasticity means you can actually change the form and function of your brain and central nervous system. Dr. McKay and other scientists believe the best exercise for changing the brain is physical exercise; although, it’s not just about physical activity, but consciously choosing to do something new, or in a different way, in order to engage your brain. Knowing how to stimulate neuroplasticity can directly affect the quality of the rest of your life, regardless of your age!

Neuroscientists now believe the primary purpose of the brain is to control movement of the body. From the time you were born until your mid- teens, you didn’t read a book to learn physical activities. Through trial and error, you discovered how to walk, hop, skip, run; play hide-and-seek, use a yo-yo or roller skate. You learned to ride a bicycle or play on a team.

I bet your mother never asked you “Why don’t you go outside and fire some neurons?” Yet every time you PLAYED you WERE firing neurons and developing something called neural pathways that deliver messages between the brain and body.

You were also activating all five primary functions of the brain. As a young girl growing up in Raccoon Valley, TN, I learned to play baseball in a farm pasture with my friends. So I’ll use baseball to explain the functions of the brain.

S (draw) is for strategic planning: how your brain helps your body figure out how to get from point A to B to C. For the good of the game, should my body bunt, walk or hit a line drive right now?

M (draw) stands for memory and recall: remembering a physical experience you’ve had, or recalling information about that activity. If you ever connected the ball and bat – or saw Mickey Mantle do it on TV – you remember how it feels to hit the ball!

A (draw) is for analytical thinking: breaking down the parts or components of an activity.  In baseball, you can bat, pitch, catch, run, or cheer from the stands!

C (draw) stands for creativity and imagination: attempting to do something physical a new and different way, or seeing an image of (4 min 48 sec) yourself doing this activity even before you try it. Practice batting lefty instead of right – and imagine yourself hitting the ball over the wall and out of the park!

K (draw) is for kinesthetic learning:  allowing your BODY to try something physical at first, while the brain observes what you’re doing in order to make you more efficient. I didn’t take a course in baseball. I just grabbed a bat and jumped into the game!

Put the first letter of all these functions together and you have the word SMACK – the sound of neurons firing!

After I swung the bat a hundred different ways, and fired thousands of neurons, I improved!  Messages began to travel more and more quickly along my neural pathways.

In childhood, you learned new activities all the time by playing. You were stimulating neuroplasticity by physically learning and didn’t even know it!

According to Dr. Norman Doidge, author of The Brain That Changes Itself, we must learn new things in order to feel fully alive.  When we learn, we alter genes in our neurons, which can change our brain.

Neuroscientists now know we can still develop and change our brains, no matter how old we are!  We can learn through play to restore, maintain and develop NEW neural pathways by doing something physical we don’t know how to do — or by doing something we already know how to do, differently!

It can take as little as 10 minutes of PLAY each day to activate all five functions through physical action. And some of us feel “playing” is MUCH more fun than “working out”!