As the sun breaks over the skyscrapers of Hong Kong, the smooth, graceful moves of Tai Chi sweep across the green spaces below. 

當(dāng)太陽在香港的摩天大樓上冉冉升起時(shí)，太極拳優(yōu)美流暢的動(dòng)作正橫掃了下面的綠地。

Surrounded by dozens of people from all ages, former ballet dancer Linda Fung joins them in breathing deeply in and out, her face calm and serene.

前芭蕾舞演員琳達(dá)·馮在幾十位來自各個(gè)年齡層的人的包圍中，與他們一起深呼吸，她的臉看起來平靜而安詳。

"It is the most unbelievable, beautiful, harmonious, blissful exercise," Fung says, as she lifts her arms to the sky in the preparatory movement called Wu Chi.

“這是最令人難以置信的、美麗的、和諧的、幸福的運(yùn)動(dòng)，”馮女士說道，她在名為“呼氣”的準(zhǔn)備運(yùn)動(dòng)中向天舉起手臂。

"We breathe in, we open palms down, absorb the energy from Earth. We breathe in, palms up towards the sky, absorb the energy from heaven," she explains, bringing a dancer's innate elegance to the motions.

“我們吸氣，掌心向下張開，吸收來自地球的能量。我們吸氣，掌心朝向天空，吸收來自天堂的能量，”她解釋道，將舞者與生俱來的優(yōu)雅融入到了動(dòng)作當(dāng)中。

It was dance that brought Fung to the practice of Tai Chi, as she searched for ways to heal multiple injuries she sustained as she practiced her craft.

正是舞蹈讓馮女士開始練習(xí)太極，她在練習(xí)太極的同時(shí)也在尋找治療自己身上多處受傷的方法。

“As a ballerina, you always strive harder to break through the limits," Fung said. 

“作為一名芭蕾舞演員，你總是更努力地去突破極限，”馮女士說道。

"Your body is getting sick and is injured all the time.”

“你的身體總是很容易有各種傷病?！?/p>

"Why Tai Chi has good, amazing health benefits is because it's a self-healing process." she said. 

她說:“太極拳之所以有益健康，是因?yàn)樗且粋€(gè)自我治愈的過程。”

"When I started, I thought, 'This is quite phenomenal.'"

“剛開始練的時(shí)候，我想，'這太了不起了?！?/p>

Evolving from ancient martial arts, the core principles of Tai Chi are based on Taoism, an ancient Chinese philosophy which stresses a natural balance between two opposing forces called yin and yang.

太極起源于古代武術(shù)，其核心原則是建立在道教的基礎(chǔ)上的，道教是中國古代哲學(xué)，強(qiáng)調(diào)陰陽兩種對(duì)立力量之間的自然平衡。

Think of yin and yang as the complementary but opposite sides of a coin that together form a perfect whole.

你可以把陰和陽看作是一枚硬幣的互補(bǔ)但相反的兩面，它們一起形成一個(gè)完美的整體。

"Yang is your mind, it's a cerebral activity. It's your emotions. Yin is your body," Fung said. 

“陽是你的大腦，它是一種大腦活動(dòng)。這是你的情緒。陰是你的身體，”馮說。

"By practicing Tai Chi, you connect these two parts, and you balance the yang energy with the yin energy."

“通過練習(xí)太極，你把這兩個(gè)部分連接起來，你就能平衡陰陽能量?！?/p>

"When these two things balance, then harmony is achieved," she continued. "When harmony is achieved, then transformation follows. And the transformation is -- you feel better."

“當(dāng)這兩件事平衡了，那么和諧就實(shí)現(xiàn)了，”她繼續(xù)說?！爱?dāng)和諧實(shí)現(xiàn)時(shí)，變革也隨之而來。”變化是——你感覺更好了?！?/p>

When you are in balance you feel your "chi" or life force which traditional Chinese medicine considers a form of energy that can heal mind and body. 

當(dāng)你在平衡中，你會(huì)感覺到你的“氣”或生命力，中醫(yī)認(rèn)為這是一種可以治愈身心的能量。

When chi is unlocked and flowing through the body, Fung said, it can address the body's injuries.

當(dāng)氣被釋放并流經(jīng)身體時(shí)，馮女士說，它可以緩解身體的傷害。

"When the chi actually start working, your body improves. Your balance gets better. You sleep better. You have enhanced vitality, energy," said Fung, who now teaches classes in Hong Kong combining dance and Tai Chi. 

“當(dāng)氣真正開始工作時(shí)，你的身體就會(huì)改善。你的平衡感會(huì)更好。你睡得更好?！爆F(xiàn)在在香港教授舞蹈和太極結(jié)合課程的馮女士說道。

"And it keeps flowing. That's why it's amazing."

“氣會(huì)不斷地流動(dòng)。這也是它的魅力所在?！?/p>

While all that sounds rather mystical, science shows Tai Chi can improve health. 

雖然這一切聽起來很神秘，但科學(xué)表明，練太極確實(shí)可以改善健康。

Researchers have discovered that even a shorter, modified exercise series of Tai Chi movements can improve muscle strength, balance and flexibility, while also reducing stress and lowering blood pressure.

研究人員發(fā)現(xiàn)，即使是較短的、經(jīng)過改良的太極系列運(yùn)動(dòng)也能增強(qiáng)肌肉力量、平衡和靈活性，同時(shí)還能減輕壓力和降低血壓。

Bone health: Tai Chi doesn't require any resistance or weight-bearing exercise, both known to increase bone formation, yet studies have shown that it can improve bone mineral density. 

骨骼健康:太極拳不需要任何阻力或負(fù)重運(yùn)動(dòng)，這兩種運(yùn)動(dòng)都能促進(jìn)骨骼形成，但研究表明，它可以提高骨密度。

It's also been shown to reduce bone loss and fractures in post-menopausal women. 

它也被證明可以減少絕經(jīng)后婦女的骨質(zhì)流失和骨折。

Research on men, however, has been contradictory.

然而，對(duì)男性的研究結(jié)果是矛盾的。

Tai Chi also reduces falls and improves balance in the elderly, and is easier than traditional exercise for some with frail health or physical limitations.

太極拳還可以減少跌倒，提高老年人的平衡能力，對(duì)一些身體虛弱或身體有缺陷的人來說，太極拳比傳統(tǒng)運(yùn)動(dòng)更容易。

Cardiovascular disease: Tai Chi and Qigong, a very similar centuries-old system of movement, breathing and meditation, have shown to be extremely beneficial for cardiovascular health.

心血管疾病:太極和氣功，后者是一個(gè)非常相似的古老的運(yùn)動(dòng)、呼吸和冥想系統(tǒng)，它們對(duì)心血管健康都非常有益。

Significant blood pressure reduction was a key finding in most studies, showing the ancient practices to be as effective in reducing hypertension as weight loss, a low-sodium diet or reducing alcohol use.

在大多數(shù)研究中，顯著降低血壓是一項(xiàng)關(guān)鍵發(fā)現(xiàn)，表明古代的做法在降低高血壓方面與減肥、低鈉飲食或減少飲酒一樣有效。

 Some randomized clinical trials, the gold-standard for research, have found Tai Chi can reduce cholesterol levels; other studies have seen improvements in blood sugar control.

一些隨機(jī)臨床試驗(yàn)(研究的黃金標(biāo)準(zhǔn))發(fā)現(xiàn)，太極可以降低膽固醇水平;其他研究也發(fā)現(xiàn)了血糖控制的改善。

Inflammation: A few small studies have shown Tai Chi can reduce levels of C-reactive protein in the blood, a cardinal sign of inflammation. 

炎癥:一些小型研究表明，太極可以降低血液中c反應(yīng)蛋白的水平，這是炎癥的主要癥狀。

If that research is replicated, it could explain some of Tai Chi's health benefits due to a reduction of disease-causing inflammation in the body.

如果這一研究可以被重復(fù)出來的話，它就可以解釋太極的一些健康益處，因?yàn)樗梢詼p少體內(nèi)的致病炎癥。

Mental health: The calming, meditative trance needed to do a Tai Chi series has been shown to greatly reduce anxiety and stress, even lowering levels of cortisol, the stress hormone, in the blood of participants.

心理健康:練習(xí)太極系列所需要的鎮(zhèn)靜、冥想的恍惚狀態(tài)已被證明能極大地減少焦慮和壓力，甚至降低參與者血液中的皮質(zhì)醇水平。

In Hong Kong, where Fung lives, the practice of Tai Chi is common.

在馮女士居住的香港，打太極是很普遍的。

In addition to a healthy diet of fish, rice and vegetables, access to green spaces and a lack of crime, experts point to the health benefits of Tai Chi as a reason lifespan has increased in Hong Kong over the last 50 years.

專家指出，在過去50年里，香港人的壽命之所以延長，除了魚、大米和蔬菜等健康飲食、有機(jī)會(huì)接觸綠色空間以及犯罪行為少之外，還有一個(gè)原因就是太極對(duì)健康的好處。

"For women, it is 88 years," said geriatrician Timothy Kwok, a professor at the Chinese University of Hong Kong. "Less in men, it is 82 years."

香港中文大學(xué))教授、老年醫(yī)學(xué)專家郭·提摩西說:“對(duì)女性來說，是88歲。”“男性少一點(diǎn)，是82歲。”

The health benefits are so impressive the Hong Kong government promotes the practice of Tai Chi by providing free classes.

太極對(duì)健康的益處令人印象深刻，香港政府通過提供免費(fèi)課程來推廣太極。

"All around the parks in Hong Kong, every morning, you have some people just getting groups of people and teaching them how to Tai Chi," Kwok said. "It is all for free."

“在香港的公園里，每天早上都有一些人聚在一起教他們打太極，”郭說?！岸际敲赓M(fèi)的?！?/p>

For Fung, the ancient Chinese movements are a key to self-healing she cannot live without.

對(duì)馮來說，中國古代的運(yùn)動(dòng)是她自我治愈的關(guān)鍵，她已經(jīng)離不開它了。

"If you understand how it works, you understand the nature, the fundamentals, the inner workings of what Tai Chi is," Fung said," then when you apply it, and when it works, then it's no turning back."

“如果你了解它是如何運(yùn)作的，你就會(huì)了解太極的本質(zhì)、基本原理和內(nèi)在原理，”馮女士說，“那么當(dāng)你運(yùn)用它的時(shí)候，當(dāng)它運(yùn)作的時(shí)候，才不會(huì)受傷。”

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