The gentle martial art of tai chi may help manage or reduce the risk of type 2 diabetes, say two studies. Taiwanese researchers found that tai chi helped lower long-term blood sugar levels in 30 middle-aged adults with type 2 diabetes. In a second study, Australian researchers found that a combination of tai chi and qigong, a therapeutic Chinese breathing practice, helped 11 adults at risk of type 2 diabetes. Both studies were published in the British Journal of Sports Medicine.
In the Taiwanese study, researchers found that adults with type 2 diabetes who attended an hour-long tai chi class three times a week showed reduced long-term blood sugar control levels. In the Australian study, researchers found that after 12 weeks, participants showed a dip in both their average blood pressure level and waist size. Blood sugar control was also improved.
If you're interested in tai chi exercise, try these easy tips to start: To warm up, stand in front of a mirror and strike a gentle pose; this can be as simple as squatting in a lunge position. While maintaining your balance, sway forward and backward slowly in a controlled manner and regulate your breathing. If you can perform this exercise, you're ready to begin tai chi!
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