Looking for an exercise that can improve both mental and physical health and is gentle on the body? Tai chi – an ancient form of exercise sometimes referred to as “meditation in motion” – could fit the bill.1.2

Tai chi promotes serenity and connects the mind and body through self-paced physical exercise and stretching. Research shows that tai chi might also be beneficial for a host of ailments.1.2

How tai chi works

Tai chi is performed in a series of postures or movements. Each posture moves into the next one without pause, so your body stays in constant motion. Tai chi has many different styles, each with its own variation. For example, some focus on health, while others focus on the martial arts aspect of tai chi. Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing. This helps produce an inner sense of calm.1,2

Although most forms of tai chi are gentle, the pace and intensity can vary depending on the style being practiced. Because tai chi is low impact, it can be especially beneficial for an older adult who struggles with exercising.1

Although tai chi is generally safe, certain individuals should talk to their health-care professional before starting a program, including those who have problems with their joints, spine, or heart, as well as pregnant women and people with bone issues, such as severe osteoporosis. In these cases, certain postures might need to be modified or avoided.1,2

The many health benefits of tai chi

Like other complementary and alternative practices that meld the mind and body, tai chi can help reduce stress. During tai chi, you focus on movement and breathing, a combination that creates a state of relaxation and calm.1

Tai chi is also associated with improved balance, flexibility, and muscle strength – which can help prevent falls in older adults and those with Parkinson’s disease. One review of seniors found that tai chi reduced the number of falls by 20 percent.3

Practicing tai chi can also play a part in pain relief. Some research suggests tai chi can improve pain and stiffness in people with osteoarthritis. The American College of Rheumatology and the Arthritis Foundation both recommend tai chi to help manage knee and hip osteoarthritis. A small number of studies have found that tai chi might relieve other forms of discomfort, such as low-back pain and pain associated with fibromyalgia.2,3

Tai chi might boost your overall health, too. Although more research is needed, preliminary evidence suggests that tai chi improves:1-3

  • Anxiety and depression 
  • Sleep quality and sleep disorders, such as insomnia
  • Blood pressure 
  • Cardiovascular fitness in older adults 
  • Some cognitive functions in people with mild cognitive impairment
  • Menopausal symptoms, such as hot flashes 
  • Overall feelings of well-being 

Tai chi classes are offered at many health and wellness clubs, senior centers, and local community centers. Consider enrolling in one taught by a qualified tai chi instructor to gain its full benefits and learn proper techniques. Keep in mind that tai chi instructors don’t have to be licensed, and there are no standard training programs for tai chi. Before signing up for a class, determine an instructor’s experience, get recommendations, and make sure you’re comfortable with the instructor’s approach.

References

  1. Mayo mindfulness: tai chi is a gentle way to fight stress. https://newsnetwork.mayoclinic.org/discussion/mayo-mindfulness-tai-chi-is-a-gentle-way-to-fight-stress/. [Accessed April 28, 2023]
  2. Tai chi: what you need to know. National Center for Complimentary and Integrative Health. https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know. [Accessed April 28, 2023]
  3. Mind and body practices for older adults: what the science says. National Center for Complimentary and Integrative Health. https://www.nccih.nih.gov/health/providers/digest/mind-and-body-practices-for-older-adults-science. [Accessed April 28, 2023]