An energy building form of exercise from China, not widely known about in the West, and not often taught in the UK, is the Tai Chi Ruler System. It is a Chi Kung approach which was originally taught secretly within small groups, generally to family members and friends in the Orient. It was only in the 1950s that it was taught openly to the public, yet still it is unheard of by many people.

Practitioners of this art were purported to live to a very old age and in sound health. It is a whole system within itself consisting of stimulating, building and circulating energy exercises, practised with a sculpted wooden tool held between the palms of both hands as a way of balancing the energies between both sides of the body. The advantage of this form of exercise for the elderly, where time seems to pass by very pleasantly, is its gentleness and its effectiveness in developing relaxation of body, calmness of mind and a serenity of spirit.

The ancient Taoists were of the opinion that, as people aged, their muscles became harder and stiffer, thereby having the effect of distorting their posture, generally reducing stature, and perhaps leading to all kinds of ailments associated with poor alignment – problems with backache, breathing, balance and digestion.

A by-product of practising the ruler exercises is that the muscles become softer, the body becomes gently warmer and feels more fluid. The routines themselves are not difficult to remember or complex to do and, after a twenty minute session, you feel like you have had a good internal workout.

While teaching these exercises for the first time to a class of stroke survivors a few weeks ago, several participants commented on how they felt a lot of activity in their body, some noticing that the less mobile limbs were pulsating with energy, heat and increased circulation. Others observed a greater demand on their leg muscles which gave them a feeling of increased strength. They all showed great enthusiasm for this system of calisthenics. Chi Kung is widely practised in hospitals in China today as a means of helping recovery and recuperation from all kinds of ailments.

Tai Chi Ruler exercises have a spiritual element to them, perhaps giving you a sense of a “mental high” without the use of alcohol or drugs! By that we mean they cultivate a real sense of peace, almost a feeling of fullness and lightness. In fact, just sitting or standing calmly, gently holding the Ruler between the palms and allowing the mind to quieten can have a profoundly relaxing effect.

Many people feel de-energised in life and this can often lead to feelings of exhaustion, sometimes with a certain degree of depression, while on the other hand energetic people are often happy, vital and productive. This Chi Kung approach works on two levels – it calms the mind and relaxes the body, while at the same time building nourishing energy. I highly recommend using Tai Chi Ruler as a way of continuing to bolster and maintain our vital energy levels in our later years.

Tags: exercise for the elderly, older fitness, Tai Chi, tai chi chih, tai chi retreat, tai chi ruler