Seniors taking martial arts class

Beware! Old people are practicing martial arts.

In this class, though, instead of a "back hand strike" they "wave hands like clouds," or instead of "punch power," they do "fair lady works the shuttles," and instead of "knife hand strike" they "hold the ball," an imaginary one. These are names of strike and movement positions in Kung Fu and Tai Chi. Their goal is not to arm themselves in self-defense against an enemy attack, although they could, but against the intrusive effects on aging.

These courageous warriors experience physical and mental health advantages taking Tai Chi. There's no discrimination. Young, old or those with impairments can do it. Superior class participants attest to its benefits "It helps muscle tension in my shoulders, neck and lower back. It quiets the mind. It's good for the mind and body. Age doesn't matter," said Mary Ann Dean. "It helps my balance. It's good to be moving around. It's good exercise for old people," Phil Dean laughed. "I'm still waiting to get old," Steve Fox chuckled.

As it is said "Where your head goes your body follows," so, if you are looking down to the floor or ground as you walk along, you risk the assistance of your 10-pound head and gravity in meeting your gaze. Often, this results in a serious injury from falling. You want to see what is coming at you or what lies in the path before you. In Tai Chi, students learn stances for proper weight distribution and to maintain and improve upon balance to prevent falls. Instructors Karen Fox and Avis Shaw teach the "Tai Chi walk. Look outward in front of you, walking heel first and not looking down at your feet." Participant Marj Renz said, "It helps my balance. It is a reminder for me to pick up my feet." Making adjustments builds balance and stability to stand or walk in the face of a foe or potential fall.

In about the time it takes to watch half of a season of a favorite TV show, the body can build muscle strength with any exercise. In only two to three weeks, the opponent, sedentary, creeps in to cause muscle atrophy. Okay, we may not be the next Bruce Lee, Jackie Chan or Chuck Norris, but in order to run in an emergency or just walk to the kitchen our body needs to get us there. Tai Chi strengthens quads, the cardiovascular and digestive systems and other muscles. Added benefits of structured movements are: manages weight, prevents illnesses, maintains health, sharpens the brain, provides more energy, enhances mood and combats anxiety and more.

Breathe. We have heard the cautionary statement, "take a deep breath" before reacting in taking a physical or verbal swing at someone or walking into a situation that stirs up panic. Holding your breath, or shallow breathing, in the face of an enemy or fear can result in a deprivation of oxygen and causing fainting and vulnerability to abnormalities in the heart and brain.

In a fight or flight instant, deep breathing causes a response in the nervous system signaling the brain and body to relax and the internal crisis passes. Correspondingly, breathing helps with circulating oxygen. The Tai Chi student handout explains this significance, "Oxygen is the most important nutrient for the heart as well as for every other vital organ; limiting that supply can have damaging effects over time." Breathing has a calming effect reducing stress and anxiety.

Often our battle is in the mind and not against another. Intentional movements and breathing are mindfulness activities; everything else wanes relaxing the mind. Practicing Tai Chi with spa-like music playing in the background promotes calmness, an inner peace and mental rejuvenation. It also assists in cognition and decision-making. The meditative exercises have no religious influence, but can aide in one's own spiritual practices. Many years ago, Monks began practicing the discipline of Tai Chi as it increased their health, mental stamina for long meditations and were physically fit to protect their monasteries against invasions.

Kung Fu is the "external," or hard martial art with strenuous, quick movements, while Tai Chi is gentle, slow-mo, "internal," or soft internal development. Both have its purposes. Both require focus and use of the will to fight or go with the flow. They can be done solo, so a partner is not needed. These practices can be performed nearly anywhere: at home, in the park or in a class.

Joining a like-minded group for health and fitness is defying or embracing the aging process together. It can be a nice change of scenery for a senior, a break from school for a student and a needed respite from work and stressful lives. Also, it is a way to build community with others. Local classes are great on the budget too – they are free! Thanks to grants to Midland Area Agency on Aging who oversees the program and to volunteer instructors, classes are paid for and open to the public.

Instructors Karen Fox and Avis Shaw teach the Tai Chi, Moving for Better Balance Program, in Superior at the Auditorium on Tuesdays and Thursdays from 10 to 11 a.m. Classes began in September, and run through mid-November, but people are still welcomed to join now. Classes will resume after the holidays in the New Year. Karen became a certified instructor and has taught in Superior for the past 10 years. Formerly, Karen was an RN and understands the positive effects fitness can have on a person's health. Avis has been a certified instructor and joined Karen in teaching Tai Chi in Superior eight years ago. Avis is a retired elementary school teacher and enjoys using her innate skills in this setting. Don't be intimidated to join as the instructors and participants welcome all. There are chairs available to sit on for those who need it, or stand next to grasp should one lose balance while progression is made to build strength. There is also a class held in Nelson at the Community Center on Tuesdays and Thursdays as well from 10:30 to 11:30 a.m. Both Karen and Avis began taking Tai Chi in Nelson.

Stay fit, flexible and on your feet. Arm yourself in reducing the effects of aging and life and consider taking Tai Chi.

Majority of physicians support Tai Chi as a therapeutic option for health. It is wise to inquire with your personal physician before beginning any exercise regimen.