What's the first thing that comes to mind with the word 'exercise'?
Swimming arduous lengths of the pool? Sweaty runners pummelling the pavement? Cyclists jostling for position on a country lane?
While high-intensity exertion certainly has its health benefits, it's important not to overlook the slower, gentler more sedate methods of boosting our wellbeing, says TV doctor and diet expert Michael Mosley.
This should come as welcome relief for many of us who just don't fancy hitting the local gym or going for a jog.
Speaking on his podcast Just One Thing, Dr Mosley said: “I'm in my garden, and I'm doing some gentle slow exercise that should not only improve my balance but may also benefit my immune system and my heart health.
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“I am doing Tai Chi - an ancient Chinese martial art.
“It's sometimes called shadow boxing, or perhaps more aptly, meditation in motion.
“And it's a series of different postures that are supposed to gently flow into each other in slow movements.”
The medical professional emphasises the words 'gentle' and 'slow' as these are very much a core principle of Tai Chi - traditionally practised for defence training, health benefits and meditation.
Unlike cycling or running, Tai Chi is a low-impact exercise that merely requires going through a series of motions named after animal actions, for example, 'white crane spreads its wings' explains the Harvard Medical School.
While performing these moves, it's important to breathe deeply and naturally, focusing every ounce of your attention on your body.
Dr Mosley said: “Tai Chi is said to be good for heart health.
“During a recent study, where they compared it to brisk walking, they found that Tai Chi was significantly better at reducing not only blood pressure, but also other risk factors for heart disease such as blood sugar levels, and cholesterol.”
The doctor says a healthy diet and medication is usually the first port of call when it comes to managing high blood pressure, cholesterol and blood sugar levels - but physical movement could also offer some benefits, with Tai Chi seeming particularly effective.
Of course, nobody should stop taking any medications or neglect to follow their doctor’s orders.
And the martial art isn't just good for your heart, it could also increase your lifespan.
Dr Mosley said: “A study published in 2022, which followed 60,000 men in Shanghai for five years, found that those who practised Tai Chi regularly lived significantly longer than those who didn't.
“Which could just mean that people who practice Tai Chi are more careful about their health, or that there really is something else going on.”
If you're tempted to try the gentle art of Tai Chi at home, there are many online videos and routines which could help you get into the swing of things.
