梅奧診所（Mayo Clinic）是當(dāng)今美國(guó)最富盛名、最具有競(jìng)爭(zhēng)力和生命力的醫(yī)療服務(wù)品牌，在2014-2015年的美國(guó)醫(yī)院排名中名列全美第一，其多個(gè)科室連年排名全美第一，全部科室長(zhǎng)期位居全美前三名。

雖然Mayo醫(yī)學(xué)中心的地理位置并不很好，美國(guó)政界、商界的不少人士會(huì)專程到這里來(lái)治病，前總統(tǒng)里根的老年性癡呆就在此住院治療, 前總統(tǒng)福特在此安裝了永久起搏器，前總統(tǒng)布什夫婦的四個(gè)股骨頭都是在這里置換的。在醫(yī)院頂層有極高級(jí)的四個(gè)病房專為此階層服務(wù)。中東國(guó)家的政界富有階層也會(huì)慕名到這里來(lái)治療，約旦前國(guó)王侯賽因在這里就醫(yī)直至逝世。據(jù)說(shuō)，臺(tái)灣的電影明星林青霞因高齡孕育曾兩次到這里作婦科檢查。

2014年，在美國(guó)路易斯維爾市舉辦的第二屆國(guó)際太極拳論壇上，除了國(guó)內(nèi)陳、楊、吳、武、孫五大流派代表人，包括梅奧診所、美國(guó)國(guó)立衛(wèi)生研究院、美國(guó)關(guān)節(jié)炎基金會(huì)、美國(guó)癌癥協(xié)會(huì)、美國(guó)心臟協(xié)會(huì)等美國(guó)重要健康促進(jìn)組織也派出代表參加了論壇。

正是太極拳的健康效益越來(lái)越被廣泛地認(rèn)可、驗(yàn)證，梅奧診所專程派出了以下專家參與論壇：

下文是梅奧診所關(guān)于太極的論述：

Tai chi: Discover the many possible health benefits

太極:發(fā)現(xiàn)許多可能的健康益處

The ancient art of tai chi uses gentle flowing movements to reduce the stress of today's busy lifestyles and improve health. Find out how to get started.太極的古老藝術(shù)，使用溫和的流線運(yùn)動(dòng)減少今天繁忙生活方式的壓力和改善健康狀況。揭秘如何開(kāi)始。

By Mayo Clinic staff   梅奧診所

If you're looking for another way to reduce stress, consider tai chi (TIE-chee). Tai chi is sometimes described as 'meditation in motion' because it promotes serenity through gentle movements — connecting the mind and body. Originally developed in ancient China for self-defense, tai chi evolved into a graceful form of exercise that's now used for stress reduction and to help with a variety of other health conditions.如果你正在尋找另一種方法來(lái)減壓，建議考慮太極。太極有時(shí)被形容為“在運(yùn)動(dòng)中冥想”，因?yàn)樗ㄟ^(guò)溫和的運(yùn)動(dòng)來(lái)促進(jìn)平靜——接通大腦和身體。太極最初在中國(guó)古代是為了自衛(wèi)，后來(lái)進(jìn)化成一個(gè)優(yōu)雅的鍛煉，現(xiàn)在用于減壓和幫助其他許多健康問(wèn)題。

Understanding tai chi理解太極

Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion. 太極,也被稱為太極拳,是一個(gè)非競(jìng)爭(zhēng)性的、溫柔的體育運(yùn)動(dòng)和伸展運(yùn)動(dòng)自我步調(diào)系統(tǒng)。打太極時(shí)，你在以溫柔、優(yōu)美的方式做一系列的姿勢(shì)或動(dòng)作。每一個(gè)體式都沒(méi)有停頓地流入下一個(gè)體式,以確保你的身體也在不斷地運(yùn)動(dòng)。

Tai chi has many different styles, such as yang and wu. Each style may have its own subtle emphasis on various tai chi principles and methods. There are also variations within each style. Some may focus on health maintenance, while others focus on the martial arts aspect of tai chi. 太極有許多不同的風(fēng)格,如楊式和吳式。每一種風(fēng)格都以它自己的微妙方式，強(qiáng)調(diào)各種太極原理和方法。每一個(gè)風(fēng)格也有變化。一些可能集中在健康維護(hù),而另一些則關(guān)注太極拳的武術(shù)方面。

The result of all this variation is that there are more than 100 possible movements and positions with tai chi, many of which are named for animals or nature. 所有這些變化的結(jié)果是, 太極有超過(guò)100種可能的運(yùn)動(dòng)和位置,其中許多以動(dòng)物或自然命名。Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm. 不論如何變化,各種形式的太極都包括與呼吸協(xié)調(diào)的運(yùn)動(dòng)節(jié)奏，幫助你達(dá)成內(nèi)心的平靜。The concentration required for tai chi forces you to live in the present moment, putting aside distressing thoughts. 太極所需的專注迫使你活在當(dāng)下,擱著痛苦的思想。

Who can do tai chi誰(shuí)能做打太極

The intensity of tai chi varies depending on the form or style practiced. 太極的不同是因?yàn)橛胁煌问胶惋L(fēng)格上的練習(xí)。Some forms of tai chi are more fast-paced and exerting than are others, for instance. 例如有些形式的比其他人太極更快節(jié)奏和發(fā)揮。However, most forms are gentle and suitable for everyone. 然而,大多數(shù)形式是溫和的,適合所有人。So you can practice tai chi regardless of your age or physical ability — tai chi emphasizes technique over strength. 你可以練習(xí)太極不管你的年齡或物理能力- - -在太極強(qiáng)調(diào)技術(shù)力量重于。In fact, because tai chi is low impact, it may be especially suitable if you're an older adult who otherwise may not exercise.事實(shí)上,由于太極是低影響,這尤其合適的如果你是一位上了年紀(jì)的成年人,否則不得行使。

You may also find tai chi appealing because it's inexpensive, requires no special equipment and can be done indoors or out, either alone or in a group.你也許會(huì)發(fā)現(xiàn)太極吸引人的,因?yàn)樗毁F,不要求特殊設(shè)備,可以在室內(nèi)進(jìn)行,獨(dú)自一個(gè)人或者成群進(jìn)行。

Although tai chi is generally safe, consider talking with your doctor before starting a new program. This is particularly important if you have any problems with your joints, spine or heart, if you are pregnant, if you have any fractures, or if you have severe osteoporosis. 雖然太極一般是安全的，考慮要開(kāi)始一個(gè)新的計(jì)劃還是要和你的醫(yī)生溝通。這一點(diǎn)尤其重要,如果你有任何問(wèn)題,你的關(guān)節(jié)、脊骨或心有問(wèn)題, 如果你懷孕,或者你有任何骨折,或者如果您有嚴(yán)重的骨質(zhì)疏松癥。

Why give tai chi a try為什么太極值得一試

Like other complementary and alternative practices that bring mind and body together, tai chi can help reduce stress. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the present, and the effects may last well after you stop your tai chi session. Tai chi also might help your overall health, although it's not a substitute for traditional medical care. 像其他使大腦和身體一起的補(bǔ)充和替代做法一樣,太極可以幫助減輕壓力。在打太極時(shí)你的注意力集中運(yùn)動(dòng)和呼吸。這種組合創(chuàng)造一種放松和鎮(zhèn)定的狀態(tài)。當(dāng)你專注于現(xiàn)在，緊張、焦慮和緊張就會(huì)消失，這種影響在你停止打太極后會(huì)依然持續(xù)。太極也可能幫助你的整體健康,雖然它不能替代傳統(tǒng)的醫(yī)療護(hù)理。

Despite its long history, tai chi has been studied scientifically only in recent years. 盡管有悠久的歷史，太極的科學(xué)研究只在最近幾年。And although more research is needed, preliminary evidence suggests that tai chi may offer numerous benefits beyond stress reduction, including:雖然還需要做更多的研究,初步證據(jù)顯示,太極可以提供許多減壓之外的好處,包括:

·   Reducing anxiety and depression減輕焦慮和抑郁

·   Improving balance, flexibility and muscle strength提高平衡、靈活性和肌肉力量

·   Reducing falls in older adults減少老年人摔倒

·   Improving sleep quality提高睡眠質(zhì)量

·   Lowering blood pressure降低血壓

·   Improving cardiovascular fitness in older adult改善老年人心血管健康

·   Relieving chronic pain緩解慢性疼痛

·   Increasing energy, endurance and agility增加你的精力、耐力和靈活性

·   Improving overall feelings of well-being提高整體幸福感

Getting started with tai chi太極入門指南

Wondering how to get started in tai chi? Even though you can rent or buy videos or books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques. A tai chi instructor may also be able to teach you about the philosophy underlying this relaxation technique. 想知道太極怎么入門嗎？即使你可以購(gòu)買或者租賃有關(guān)于太極的影片或書,還是建議考慮尋找一個(gè)合格的太極教師全面指導(dǎo)及學(xué)習(xí)適當(dāng)?shù)募夹g(shù)。一個(gè)太極教練還可以教你這一放松技術(shù)的基本原理。

A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with virtually no negative side effects, it's possible to get injured if you don't know how to do tai chi properly. It's possible you could strain your muscles or overdo it when first learning, or you could aggravate an existing condition. And if you have balance problems, you could possibly fall during tai chi. 一個(gè)太極教練可以教你特殊的體式和如何調(diào)整自己的呼吸。教師還可以教你如何安全打太極,尤其是如果你有損傷、慢性疾病、平衡或協(xié)調(diào)問(wèn)題。雖然太極是緩慢而輕柔，事實(shí)上沒(méi)有負(fù)面影響，但如果你不知道如何恰當(dāng)?shù)卮蛱珮O也可能受傷。第一次學(xué)習(xí)你很可能會(huì)拉傷肌肉或矯正過(guò)枉，或者加劇現(xiàn)有的問(wèn)題。而且如果你有平衡問(wèn)題,你可能打太極的時(shí)候摔跤。

You can find tai chi classes in many communities today. To find a class near you, contact your local: 今天在許多社區(qū)你可以找到太極課。你可以找到一個(gè)就近的班，通過(guò)聯(lián)系當(dāng)?shù)氐?

·  Senior center老人中心

·  YMCA基督教青年會(huì)

·  YWCA基督教女青年會(huì)

·  Health club健康俱樂(lè)部

·  Community education center社區(qū)教育中心

·  Wellness facility健身廣場(chǎng)

Keep in mind that tai chi instructors don't have to be licensed, and there are no standard training programs for instructors. So check an instructor's training and experience, get recommendations if possible, and make sure that you're comfortable with his or her approach. Eventually, you may feel confident enough to do tai chi on your own. But if you like the social element, consider sticking with group tai chi classes. 記住太極教師不必持證上崗，也沒(méi)有教師培訓(xùn)標(biāo)準(zhǔn)項(xiàng)目。請(qǐng)注意教師的培訓(xùn)和經(jīng)驗(yàn), 如果可能的話找人推薦,確保他或她的方法使你舒服。最后,你可能會(huì)覺(jué)得自己有足夠的信心靠自己打太極了。但是如果你喜歡社會(huì)因素,建議堅(jiān)持參與太極課團(tuán)隊(duì)。

Maintaining the benefits of tai chi保持太極的好處

To reap the greatest stress reduction and other health benefits from tai chi, consider practicing it regularly. While you may get some benefit from a 12-week tai chi class, you may enjoy longer and bigger benefits if you continue tai chi for the long term and become more skilled. 要獲得太極最大的減壓作用和其他健康利益,建議定期練習(xí)它。你可以從12周的太極班受益,但如果你長(zhǎng)期訓(xùn)練太極成為更加熟練,您將享受更久更大的收益。

You may find it helpful to practice tai chi in the same place and at the same time every day to develop a routine. 你會(huì)發(fā)現(xiàn)每天在同一個(gè)地方、同一時(shí)間來(lái)練習(xí)太極并形成習(xí)慣是非常有益的。But if your schedule is erratic, do tai chi whenever you have a few minutes. 但是如果你的日程安排飄忽不定，不論什么時(shí)候只要你有幾分鐘時(shí)間也打打太極。You can even draw on the soothing mind-body concepts of tai chi without performing the actual movements if you get stuck in stressful situations — a traffic jam or a contentious work meeting, for instance. 例如，你甚至可以在應(yīng)急情況下—在一個(gè)交通堵塞或有爭(zhēng)議的工作會(huì)議的時(shí)候，不必進(jìn)行實(shí)際運(yùn)動(dòng)，通過(guò)進(jìn)行臆想太極舒緩身心。