Self-efficacy is defined as the way you perceive your ability to perform activities. Tai chi is an ancient martial art involving graceful movements that provide a number of health benefits, which can help the elderly population live a more functional, independent lifestyle. Check with your doctor first before beginning tai chi to determine if it would be suitable for your individual condition.
Mood Impact
One area that affects self-efficacy is your mental outlook. Having a low self-efficacy level results in depression and increased stress levels. Maintaining a doom-and-gloom outlook diminishes your belief level about performing certain activities and exercising control over your functioning, according to Albert Bandura, a psychologist and professor at Stanford University. In addition to increasing physical functioning in a number of areas, tai chi may improve your mental outlook and belief or self-efficacy in accomplishing tasks and facing new challenges. Preventing boredom by finding an activity you enjoy, such as tai chi, will increase your motivation level and provide a stimulus to stay physically active while improving your physical functionin. Tai chi is one of the most preferred activities among the elderly population, according to "Acupuncture Today" magazine.
Balance
Another benefit of tai chi involves improving balance. Balance problems commonly occur with the aging process and are the leading reason for elderly individuals to visit the doctor, according to the National Institute on Aging. Poor balance affects physical functioning by being a leading risk factor for falling, dizziness, tripping, or swaying back and forth, and risks increase with age. One out of three individuals older than 65 fall each year. Engaging in tai chi can help alleviate poor balance. Good balance improves physical functioning and enhances your belief that you can control and stabilize your body positioning throughout the day.
Pain
Tai chi can improve physical functioning by lowering joint pain levels and providing a natural arthritis workout, according to the Arthritis Foundation. Pain is a common symptoms of arthritis, a degenerative joint disease that progresses as individuals age. Elderly individuals afflicted with arthritis experience pain daily. After experiencing pain for prolonged periods of time, individuals may begin to believe that exercise is too painful and stop any physical activity while developing low self-efficacy. In turn, pain hinders physical functioning. In contrast to other exercise forms, tai chi consists of gentle, graceful and slow movements that when done regularly can make moving less painful. Individuals start believing physical movements are possible without immense pain and change their belief systems positively. When your self-efficacy improves, you start believing more activity is possible. Walking, staying on your feet for longer periods of time and increasing everyday functioning tasks can result.
Mobility
Engaging in tai chi regularly can improve your mobility and flexibility while enhancing self-confidence and encouraging more movement. As a low-impact exercise, tai chi improves joint flexibility without placing much stress upon joints. Traditional tai chi movements can be adapted to various physical conditions and joint limitations in order to improve mobility. Suddenly, upon seeing greater joint mobility, individuals previously frustrated with joint stiffness or immobility turn low self-efficacy into a more positive self-efficacy and start believing more is obtainable as far as physical functioning is concerned. Increased efficiency in performing everyday tasks such as bending, stooping and reaching can occur.
References
- Self-Efficacy; Albert Bandura; 1998
- "Arthritis Today" Magazine; Tai Chi for Arthritis; Arthritis Foundation; 2010
- NIH Senior Health; Exercise and Physical Activity for Older Adults, How to Get Started: Choosing Your Activities; National Institute on Aging; January 2010
- NIH Senior Health; Balance Problems, Causes and Prevention; National Institute on Aging; January 2010
- NIH Senior Health; Falls and Older Adults; National Institute on Aging; January 2011
- NIH Senior Health; Balance Exercises; National Institute on Aging; January 2010
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