by Jocelyn Watkin | Apr 16, 2025 | Information |
The Kia Ora Tai Chi seniors group understand about ‘use it or lose it.”
American Fitness guru Elaine LaLanne, who is still going strong at age 99, defies the oft-quoted line that loss of muscle and strength is inevitable as we age.
She says, “If you don’t move, you’ll become immovable”.
Age-related progressive loss of muscle mass and strength definitely exists and is known by the medical term “sarcopenia”. It’s literal meaning is ‘poverty of the flesh’, and it is a major cause of frailty amongst older adults.
It is mainly caused by the natural aging process. However, the good news is that sarcopenia is not inevitable although this will depend on your overall health, physical activity and whether you eat well.
According to University of Otago and Brain Research New Zealand neuroscientist Phil Sheard, even a modest amount of exercise is enough to stave off muscle weakness and frailty in old age. It’s definitely a case of ‘use it, or lose it’.
Can tai chi help? You betcha!
In a 2022 systemic review and meta-analysis of 11 randomised controlled trials (RCTs), the conclusion was that: “Patients with frailty or sarcopenia who practiced tai chi exhibited improved physical performance in the 30-second chair stand test, the timed up and go test, number of falls and fear of falling.” Click here to Read more
While any exercise is better than no exercise, it is noted that participants in these studies did tai chi several times per week. The ‘modest amount’ of exercise suggested by the University of Otago means more than once per week. This can be a mixture of exercises, not just tai chi.
You may not be able to completely prevent sarcopenia since the condition happens as part of the natural aging process. But you can take steps to slow the progression of the disease. These include:
- Making healthy food choices: Choose a healthy diet that includes high-quality proteins.
- Exercise: Maintain a physically active lifestyle that includes regular resistance training and exercises that are weight bearing.
- Routine physicals: Visit your doctor or healthcare professional regularly and let them know about any changes in your health.
All of the Kia Ora Tai Chi instructors are approved as Community Group Strength & Balance Programme exercise providers by ACC, Age Concern and Harbour Sport. This is a key part of ACC’s programme called “Live Stronger, for Longer”, which is to reduce and prevent falls in senior adults.
Find out more:
“If you don’t move, you’ll become immovable” (Quote from Elaine LaLanne)
by Jocelyn Watkin | Oct 21, 2023 | Information |
 You might have heard the expression “What happens in Vegas stays in Vegas” (as in Las Vegas).
However, this doesn’t apply to the vagus nerve in our bodies. What happens with that nerve affects our health and the health of our organs.
I’ve been reading about the vagus nerve and it’s fascinating. If you want to stop gambling with your health, place your bets on your vagus nerve.
In this article*, the vagus nerve is described as “one of 12 cranial nerves. Cranial means nerves that start directly from the cranium, or brain, and not the spinal cord.
It is the longest cranial nerve, emerging from the brain stem and extends down the neck into the chest and abdomen.
It is named after the Latin word for “wanderer”, because it wanders like a vagabond, sending out nerve fibers into different body parts: the digestive system, liver, spleen, pancreas, heart, and lungs.”
You could call the vagus nerve our body’s ‘chill out’ button.
 The wandering vagus nerve It is our main nerve affecting the ‘rest and digest’ system, which counterbalances stress and our ‘flight, fight or freeze’ system. As such, it has an essential role in keeping us in balance and healthy by:
- Sending signals between the brain and the gut
- Aiding digestion
- Regulating the immune system and reducing inflammation
- Controlling the heart rate and blood pressure
- Helping to modulate sleep and wakefulness
- Assisting with speech and swallowing
When the vagus nerve doesn’t work properly (referred to by medics as having a low vagal tone) this is can lead to or aggravate many disorders, such as
- Irritable bowel syndrome
- Type two diabetes
- Rheumatoid arthritis
- Other autoimmune disorders
- Chronic inflammation
- High blood pressure
- Sleep disorders
- Mood and anxiety symptoms
- PTSD
So, the question arises – can we improve vagal tone (vagus nerve health)? The answer is “Yes”! As well as following advice from your doctor, general therapies and lifestyle changes such as diet and exercise, we can also stimulate our vagus nerve to improve its tone.
You know what I’m going to say next, don’t you?? Yep, tai chi and qigong can help because they involve stretching, breathing exercises and meditation – all of which stimulate better vagal tone. Yoga has the same effect.
Massaging certain parts of your body can help and, believe it or not, humming can also assist as it vibrates in your mouth, jaw, throat and chest all of which support good vagal tone.
However, if you think you may have a problem with your vagus nerve, it is crucial to first see your doctor. They can diagnose the cause and recommend the best course of treatment.
Find out more:
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by Jocelyn Watkin | Mar 5, 2021 | Information |
There will be no tai chi session in Cornwall Park on Sunday 7 March, 2021. Sorry everyone. I know you will be disappointed since we will be Alert Level 2.
The cancellation was decided by the park’s management and is for all organised events in the park until Monday 8 March. However, you will be allowed to visit the park for individual exercise and recreation. Please following usual social distancing rules and keep at least one metre apart from anyone who is not in your household bubble.
Good news, we will be back doing tai chi in the park on Sunday 14 March 2021, 9am. Let’s hope the weather will be kind to us, too.
More good news, you can still practice tai chi on your own at home or in your local park. Here is a link to a video of co-instructor Juliana and I showing you the warm up exercises and then teaching you Tai Chi for Memory step-by-step. Check it out here: https://youtu.be/cDvuCbOp1r8
by Jocelyn Watkin | Oct 8, 2016 | Information |
Wish you had a magic wand?
Do you wish you had a magic wand so you could be better at tai chi? Do you believe that your lack of coordination will hold you back or that you’re not ‘naturally gifted’?
The truth is out – you don’t have to be genius or gifted at all. And, you don’t need magic, either. It turns out that what our mothers always said is actually right: Practice makes us better.
“Bounce” by Matthew Syed
I’ve been reading a great book on this topic by three-times Commonwealth table-tennis champion, Matthew Syed. Matthew explores what it takes to be successful in sport (and in life) in his book: Bounce: the myth of talent and the power of practice He proves that effort and sustained purposeful practice brings excellence.
So, how do you practice ‘purposely’? Here are some ideas:
- Set a regular tai chi practice time each day. It doesn’t matter what time of the day, just do it when it is the BEST time for you. If you have arthritis or are stiff, you will know when your joints are their best.
- Make a start, even if you only have a few minutes at that time. 5 minutes is better than nothing, as long as you warm up. 10 minutes is better than five. 20 minutes is ideal. It is better to practice every day than to have longer tai chi workouts for only two or three times a week.
- Start with the warm-up exercises or the Qi Gong breathing exercises.
Some students tell me they don’t like to practice in case they get it wrong. Here are more ideas to help:
- Everyone is different: age, body shape and some may have health issues or injuries. There are many different ways to do tai chi and never one perfect way.
- After the warm-up, do the tai chi form or moves you know best. Go over these several times and for as long as you as you feel comfortable. If you feel any pain, please stop immediately.
- Follow the essential tai chi principles: http://taichiforhealthinstitute.org/essential-tai-chi-principles-2/
- Follow along with a teaching DVD such as Tai Chi for Arthritis by Dr Paul Lam.
- Prepare questions to ask your teacher the next time you attend a class.
Remember, it is about effort – not talent (nor magic). Practice will help you to say Kia Ora (Hello) to better tai chi.
Find out more:
No need to wish upon a star to be better at tai chi
by Jocelyn Watkin | Sep 10, 2016 | Information |
Great Wall of China
What made me leave my tai chi school of nearly 14 years to become an instructor for the Tai Chi for Health Institute?
I had been stuck on a plateau for some time, due to the ‘one size fits all’ or ‘cookie cutter’ approach of my then tai chi school. I searched for more stimulation and development; I read books, trawled through the Internet and tried a couple of different tai chi schools. I even organised a tai chi tour to China in 2015 and climbed sacred Wudangshan (Wudang Mountain), the tūrangawaewae of tai chi (spiritual home and place to stand for all who feel connected to tai chi).
Other tai chi schools were iniitally helpful in my quest but they didn’t have what I was looking for long-term, or their type of tai chi aggravated an old injury I had.
On YouTube I discovered Dr Paul Lam, the founder and director of Tai Chi for Health Institute (TCHI). I was instantly struck by his openness, his formidable tai chi, his philosophy that tai chi is for everyone and the thorough medical research that he’d conducted to prove the health benefits of tai chi.
A quick search of the TCHI website revealed that one of his two master trainers for New Zealand, Tamara Bennett of Smiling Dragon Tai Chi & Qigong, offered classes at Pukekohe, only 25 minutes away from my home. I soon rocked up to her classes and was impressed.
As I am a qualified teacher for the New Zealand education system, I instantly spotted that Tamara understood teaching methodology and was following a lesson plan. This was the first time I had encountered this in my 20 years of learning martial arts. If someone is good at one skill (whether karate, tai chi, music, maths, cooking, etc) it doesn’t automatically follow that they’ll be good at teaching it. Teaching is an acquired skill that must be learned, just like any other skill. I found out later that Tamara was following the Stepwise Progressive Teaching Method, which had been devised and perfected by Dr Lam.
I was also blown away by her tai chi ability. Throughout my 14 years of tai chi, I had been told by my (now ex) instructors that people who teach it for the health benefits don’t do ‘proper’ tai chi. Well, this was ‘real’ tai chi alright. All of the essential tai chi principles were there in Tamara’s movements and form.
What’s more, she and her students were friendly and welcoming. The barriers I had previously encountered (my age, ethnicity and being female) were not held against me.
Very soon I was flourishing with TCHI’s mix of the Chen, Sun and Yang forms, especially the welcome addition of Qi Gong in the Sun style of tai chi. I loved the blend of Chinese and Western philosophy and medical knowledge. I knew that this was the tai chi school that I would like to be part of.
Tamara awarding my instructor certificates
I had not wanted to become a tai chi instructor until then. As a professional teacher, tai chi gave me a break from teaching. However, a career change meant that I was more open to become a tai chi instructor. When I discovered that TCHI had well-thought out and proven programme to teach instructors, I knew that I would take that path.
I am now a premier TCHI-Board Certified Instructor for four Tai Chi for Health Programmes (find out which ones here). I am also a member of the Tai Chi for Health Community in New Zealand.
I met Dr Paul Lam at recent instructor workshop. He is as genuine and open as he is on YouTube. His tai chi was even more formidable face-to-face than it is on YouTube.
Tamara and my fellow instructors encouraged me to start teaching my own classes. Two came along to my very first opening night to support me and, along with Tamara, they continue to be trusted colleagues that I can call on for advice. Thank you so much Tamara Bennett, Aria Tauroa and Ian Blaine.
A big ‘shout out’ to the Sunday Club guys, too. You know who you are. I could not have come this far without you so thanks for ‘being there’ for me.
I love teaching and I am able to incorporate all of my tai chi skills and knowledge, including from my wider martial arts and teaching background. My students come from all walks of life, are friendly and helpful with each other, and they all want to do well with their tai chi. I can see that they practice between classes and that’s pretty amazing when compared with my experience at other tai chi schools.
After being stuck on a plateau for so long I feel energised and excited about my tai chi and the future. TCHI has been the right move because it offers:
- A thorough teaching syllabus and proven teaching methodology, the Stepwise Progressive Teaching Method, which is backed up by teaching DVDs.
- Medical research and case studies to prove the health benefits of tai chi.
- Well-established Tai Chi for Health Programmes that maximise these health benefits.
- A TCHI Board-Certification process to become a Tai Chi for Health Instructor.
- Support from the NZ master trainers and fellow instructors (of TCHI) and through my membership of Tai Chi for Health Community in New Zealand.
- Adherence to the essential tai chi principles, i.e. this is ‘real’ tai chi
- A mix of the Chen, Sun and Yang tai chi styles, plus Qi Gong and meditation
- Tai chi for everyone including making it accessible to as many as possible, particularly those less able or who have health issues.
- Acceptance that people learn and move in different ways, according to their own style, body-shape, age, etc
- An open, welcoming and safe environment where know-how is shared and questions encouraged.
- Greater diversity and range of tai chi skills and knowledge, due to the acceptance that one person or ‘guru’ cannot know everything.
- Opportunities to advance my own tai chi, including weapons training, whether I wanted to be an instructor or not. I.e. advanced students are not held back because they are not instructors.
- Friendly people that know when to be serious about tai chi and also how to have fun with it.
- The positivity and determination of Dr Paul Lam (the founder and director of TCHI) to ensure the above points and over-arching kaupapa (guiding principles and thinking) are embedded into everything that TCHI stands for.
Find out more:
Photos from Wudangshan (Mt Wudang), Hubei province, China:
Jindian Temple at the summit of Wudang Mountain, 900 steps up
Mt Wudang summit (and the Jindian Temple) – view from the top
