Taijiquan (shadow boxing) is a gem of traditional Chinese culture which contributes to body-building, self-cultivation, and ability for self-defence. It is becoming increasingly popular across the world.

    The reason why it is favoured by people at home and abroad is because it has its special cultural charm and combat techniques and, more important, its functions of prolonging one's life.

    Why is it that taijiquan helps one keep fit and is conducive to a long life? This is a question with no easy answers. Following is an analysis of the connection between man's physiology and the functions of taijiquan.

    1. Abdominal respiration (referring mainly to paradoxical respiration which helps enlarge the capacity of the lung).

    When inhaling qi (air current), it goes upward along the spinal du channel, and when exhaling, qi goes downward along the breast ren channel. Meanwhile, with the breathing in and out movements, the underbelly curves inward and outward respectively.

    Abdominal respiration is, in fact, not something initiated by taijiquan founders. All animals are born with this instinct, which is perhaps why they can generally live till the end of their natural life span, which is seven times the length of their growth period till maturity.

    For man, the natural life span is only three or four times the length of his growth period. There are many reasons for this phenomenon, and the major one is the change in the manner of breathing after birth. In the case of man, the foetus is dependent on the air taken into the mother's lungs. This way of breathing is replaced by abdominal respiration after birth, and from the time the baby starts learning to walk, abdominal respiration is replaced by thoracic respiration which plays the dominant role for the rest of his life. Thoracic respiration, it must be noted, has placed great limitations on man's vital, lung capacity and directly affects the vigour and functions of the human body.

    Scientific experiments show that one's vital and lung capacity is in direct proportion to one's strength and life span. When a man is asleep, for example, if his breathing is deep, regular, long and soft, he must be strong and healthy. If it is to the contrary, he must be sick or weak.

    The length and sound of a man's wave are indications of the conditions of his constitution -- whether he is healthy and strong or otherwise. This is why both wushu and qigong (breathing exercise), which help people keep fit, pay special attention to changing the way of breathing in and out so as to enlarge the vital, lung capacity.

    With regard to the way of breathing, it can be said that the thoracic respiration to abdominal respiration. The former way of breathing is adopted by those who have just begun to learn taijiquan because they have not acquired the skill to do otherwise. Three or five years later, with their skill improved, they will gradually be able to use the two ways of breathing alternately. Ten years or so later, when they have mastered the essentials of taijiquan, they will reach the high stage of integrating abdominal respiration with respiration through the pores of the whole body.

    Perseverance in practising taijiquan year after year, rain or shine, will help them enlarge their vital , lung capacity and lay a solid foundation for enjoying a long life.

    2. Sending qi to all parts of the body to strengthen the function of blood circulation.

    Good blood circulation and adequate blood supply are basic conditions that ensure the normal function of all parts of the body and determine the length of one's life span. The change in the way of breathing after birth adversely affects the vigour and functions of the human body; similarly there are post-natal deficiencies in the functions of blood circulation. To be able to stand erect and walk marks a great qualitative leap in the evolution of mankind. While this revolutionary leap has created a brilliant civilization, it has thenceforth brought great disadvantages to the human beings, for it marked the end of the need to exercise all parts and all the blood vessels of the body. Consequently, as people advance in age, they are often plagued by a series of diseases including cardiovascular diseases, myocardial infarction and hardening of the cerebral blood vessels caused by the deficiency in the supply of oxygen and blood and lack of vital energy. And in modern times, quite a number of the aged die of the diseases mentioned above. Centenarians who die without any obvious cause are often victims of atrophy and sclerosis resulting from poor blood circulation. It can thus be seen that good or bad blood circulation has a great bearing on one's life span.

    With regard to combat techniques, taijiquan aims at bringing into play internal force to overcome the opponent. Physiologically practising taijiquan helps exercise the blood vessels, including capillaries, all over the body. In the process of doing taijiquan exercise every day, the blood vessels dilate and contract very frequently, thereby solidifying the vessel wall, dredging the main and collateral channels, increasing the circulation frequency, clearing the arteries of impediments, and retarding the aging of the capillaries, arms and legs, skin and so on.

    In short, those who practise taijiquan always look energetic and enjoy a long life.

    3. Unobstructed sweat glands facilitate the metabolic process.

    Waste produced as a result of the metabolic process in the human body is mainly excreted through the ears, eyes, nostrils and mouth, the anus and urethra. In addition, internal secretion is discharged through the sweat glands.

    Fine hair and pores of the skin have the natural regulating function of preserving and radiating heat.

    What with central heating in winter and air conditioners and electric fans in summer, people lead a comfortable life nowadays. They do not have to suffer the cold in winter or the heat in summer.

    On the other hand, however, this has brought a decline in the regulating role of the fine hair and pores to preserve and radiate heat. As a result, pernicious substances, such as deposits and secretion of internal organs and viruses, are not excreted in time. With the proper metabolic process upset, various diseases ensue.

    Taijiquan, for its part, has a unique way of exercising the skin to enable the fine hair and function properly.

    Doing taijiquan exercise all the year round, irrespective of the weather, enables the skin to distend and contract together with the gentle and flowing movements of the body. The pores open when air is inhaled, and the pores close when air is exhaled. The skin sort of wriggles, and in this way all the unwanted substances exude with the sweat through the pores. With their sweat glands cleared of waste material and viruses, taijiquan practitioners keep their skin clean and smooth, which is a reason why they seldom fall ill, and when they do get sick, they recover quickly.

    4. Symmetrical movement -- a remedy for post-natal defects.

    People form certain habits intentionally or inadvertently in their daily life and work. On the one hand, these habitual ways of doing things may raise word efficiency, but on the other hand, they may lead to some defects in the body movement.

    Take the upper and lower limbs for example. Most people use their right hand to write, hold, lift, push and grab, and they kick or take off with the right foot when they jump and leap. For left-handed people, the opposite is the case.

    As time goes by, this one-sided movement is sure to weaken the reverse regulating functions of the cerebral nervous system and lead to imbalance in the left and right sides in the body.

    With symmetrical movements as its characteristic, taijiquan takes the body as a unity of opposites and an integral whole. It strengthens the reverse regulating functions of the cerebral nervous system and keeps the body movements in coordination and balance.

    5. Using consciousness rather than strength to enhance the sensitivity of the nervous system.

    The aging of the body usually begins with atrophy and degeneration of the nervous system. For instance, facial flabby skin and wrinkles and the forehead becoming bald should be attributed to the aging of the cell-regeneration nerves. Similarly, the gradual decline in the faculty of seeing and hearing, slow reaction, weak memory and lack of dextexity in moving the limbs all stem from the aging of related nerves.

    All functions in the human body are controlled by the more than 100,000 nerve fibres. The atrophy of any of them will directly weaken the functions of certain organs in the body.

    The biggest difference between taijiquan and other forms of traditional Chinese martial arts lies in that it emphasizes consciousness rather than strength and uses consciousness to command and control all movements of the body.

    What is the so-called consciousness? It means the orders and signals of various kinds sent out by the cerebral central nervous system to various parts of the body.

    In practising taijiquan, it is essential that all the movements be guided by consciousness which comes before everything else. In doing taijiquan exercise, one should be single-minded and remain tranquil so that the form of movement is in harmony with consciousness. This is the essence and soul of taijiquan.

    Years of practice will retard the aging of nerves, and this is why most old taijiquan masters still enjoy youthful vigour. Their organs of seeing and hearing are as good as ever, their movements are still comparatively agile, and the sensitivity of their skin surpasses that of other oldsters.

    6. Moderate exercises keep the functions of various parts of the body in an adequate condition.

    There is no established and unanimous opinion regarding the relationship between exercise and life. Some believe that life lies in exercise, others are of the opinion that a long life is closely connected with tranquillity, which helps reduce damages to the body functions and lessen the wear and tear caused by exertion.

    In fact, both views are reasonable. The crux of the issue is that neither motion nor tranquillity should be overemphasized at the expense of the other. What is good to health is to take exercises suitable for one's physical conditions and to periods of exercise and rest.

    In this respect, there is no better choice than to practise taijiquan, which requires that practitioners should focus on consciousness and not sheer strength and remain relaxed and tranquil. Because of its unique characteristics, taijiquan is most suitable and effective to keeping the functions of various parts of the body in a well-balanced and desired condition. This is another reason why practising taijiquan year after year is the key to longevity.

    7. Preventing osteoporosis and protecting the joints and ligaments from aging.

    Whether it's the animals and plants in nature or human beings, only those with pliable and resilient limbs and trunks can survive long and be full of exuberant vitality. And organisms on the verge of death are stiff and withered.

    In the case of human beings, the aged suffer from osteoporosis, their joints are not flexible, their ligaments are loose, and their blood vessels are wizened. All these result from the loss of pliability. To remain healthy and vigorous, it is necessary to keep the bones and muscles supple and flexible.

    Like clouds floating in the sky, taijiquan movements are spry and light, well-balanced and steady, and executed in a circular manner. Movements in this way can strengthen the pliability of the muscles and bones, the skin and internal organs of the whole body. Taijiquan masters of prominence have all acquired a large vital, lung capacity, and their urinary bladder is characterized by good swell-shrink capability.

    Other distinguishing features that set them apart include strong muscles and bones, soft and smooth skin, deep and regular breath, good and flexible joints.

    8. Cultivating a state of mind that transcends worldly vanities and pursuits.

    It is generally acknowledged that a person who is honest and upright and does not pursue worldly pleasures will enjoy a long life. Practising taijiquan consistently will bring similar efficacious results. With a relaxed and tranquil minds, the practitioners seem to let the movements take their own course. In combat, taijiquan masters rise to the occasion and take whatever actions that are necessary to overcome their opponents.

    In everyday life, they do not contend with others for selfish gains and they never play to the gallery, so to say, to gain popularity.

    Thus, through self-cultivation of the mind and body year and year, taijiquan masters have their own land of happiness in their hearts.

    Of course, not all the reasons why practising taijiquan is the key to longevity are listed here, some of which can only be felt but not explained in words. If you are a taijiquan enthusiast, you will through consistent practice grasp its essence and benefit from its efficacious effects.

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