Tai Chi During Pregnancy

A Safe Mind-Body Workout
-- By Leanne Beattie, Health Writer

Exercise is one of the most effective ways to deal with stress, especially during pregnancy. But finding a safe type of exercise that you enjoy can be a problem. Walking and swimming are always popular, but if you'd like to try something different, a gentle form of martial arts called Tai Chi might just be what you're looking for.

With its combination of fluid movements and deep breathing techniques, Tai Chi offers a complete mind/body workout that builds strength, improves balance and increases flexibility without strain. Tai Chi is very gentle-there are no harsh, strenuous or jerking motions involved, making it the perfect exercise during pregnancy, even if you've never exercised before.

The concept of "chi" (a vital life energy that runs through the body) is a very strong belief in Chinese medicine and philosophy. The primary aim of Tai Chi is to improve the circulation of this "chi" throughout the body and by doing so, improve your health and vitality.

Tai Chi, as it is practiced in the west today, can best be described as a combination of yoga in motion and meditation. Tai Chi consists of several so-called forms or sets, which are made up of a sequence of continual movements. Many of these movements originated from the natural movements of animals and birds, which are performed in a slow, graceful manner with one movement flowing gently into the next.

One well-known part of Tai Chi is the two-person "push-hands" exercise, which helps develop sensitivity to another person's "chi" or vital energy. This exercise allows each participant to channel potentially destructive or unhealthy energy away from themselves (by means of a punch or a kick) and dissipating the negative energy so it is no longer a danger.

In Tai Chi, you're always moving, but always under complete control. The whole body moves as one, with each part of the body balanced in circular movement-the weight of the body shifts continuously throughout the form as the next movement begins in one fluid motion.

Often referred to as "moving meditation", this ancient form of martial arts has been practiced in China for centuries. Tai Chi is an ideal pregnancy workout because it:

Uses gentle, circular motions which tone muscles without straining
Promotes correct body posture
Improves balance
Increases chi, or life energy
Is easy to learn
Doesn't require any special equipment
Is suitable for almost anyone
Improves blood pressure
Assists mental well-being through meditative forms
Improves coordination
Assists with labor thanks to deep breathing techniques
Builds arm and leg strength, which will assist in carrying the baby

Studies have shown that practicing Tai Chi improves memory, concentration and digestion; it also increases circulation, reduces anxiety, eases depression, decreases blood pressure, eases hypertension and improves cardiac health. (With heart disease being the No. 1 cause of death in the U.S., you can see why Tai Chi can be beneficial). Studies done at the University of Southern California reveal that Tai Chi classes reduce lower back pain, which is very appealing to those with back pain during pregnancy.

A typical Tai Chi class will teach you meditation, as well as how to coordinate your breathing with each movement-and this knowledge of controlled breathing can later be used during labor. If you're interested in learning Tai Chi, it's important to find an instructor who understands the special needs of pregnant women. As always, check with your physician before beginning any fitness routine.

"During my second pregnancy, I couldn't handle all the pounding of aerobics but I was still looking for a workout to improve my general well-being and physical fitness," says Stephanie Woodhouse of Tallahassee, Florida. "After my first Tai Chi class, I knew I'd found the answer. Its low-impact movements were easy to do but still gave me a very thorough workout. And learning how to focus my mind and my breathing came in handy when it was time to give birth."

For more information about Tai Chi:

Book
Beginning Tai Chi by Tri Trong Dang describes the "Simplified Tai Chi" form, a set of 24 movements specifically designed for beginners by China's Ministry of Physical Culture and Sports.

Video
Tai Chi for Health by Dr. Paul Lam, available here.

Online

Qi Journal offers a searchable database of American and International Tai Chi instructors
Tai Chi Magazine is the leading international magazine for anyone interested in Tai Chi, as well as other similar Chinese disciplines which contribute to fitness, health, and a balanced personal sense of well being

This article has been reviewed by Sara Hambidge, Physical Therapist.