Tai chi is a traditional Chinese exercise based on martial arts, slow movements, and deep breaths. Tai chi involves working muscle groups in flowing motions that results in improving various health markers.
Various health benefits are associated with doing tai chi regularly, including reducing stress, anxiety, depression, and pain. Some evidence also suggests that it can provide symptom relief for people living with various chronic diseases, including chronic obstructive pulmonary disease (COPD) and fibromyalgia.
This article discusses the health benefits of Tai Chi and whom the exercise may benefit.
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How Does Tai Chi Work?
While performing tai chi, plant your feet on the ground while you stand. Shift your weight from the right to the left leg as you flow through the movements. You may go through dozens of different positions during one tai chi session.
Breathwork and mindfulness are also important parts of tai chi. In tai chi, you control your breathing to flow alongside the movements. As for mindfulness, the exercise calls for you to focus on the specific movement, your breath, and nothing else.
Each movement in tai chi is soft, and there is no force. While standing, your knees should also be slightly bent so that your joints are soft as you flow through the motions.
A Word From Verywell
I often recommend tai chi to patients for its health benefits. Whether beginners learn in person or online, I always explain why and how tai chi benefits health and well-being. I also emphasize that in-person classes create community, which is also valuable for health. Finally, I insist that results occur in the long term with consistent practice, regardless of the condition. I also show some beginning moves at the office.
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How Tai Chi Benefits Your Health
There are several potential health benefits associated with practicing tai chi regularly. They include:
Reducing Stress
Exercise, including tai chi, is a known stress reliever. Research has shown that when people engage in tai chi regularly, they experience reduced levels of stress-related anxiety on the same level as when performing other forms of exercise, such as running, jogging, or weight lifting.
Combining Mindfulness with Exercise
Tai chi is often considered a mind-body-spirit exercise or a meditative exercise because it creates a meditative-like state.
Improving Mood
Tai chi has been shown to improve mental health by reducing feelings of depression and anxiety. Research is ongoing, but some studies have found a direct connection between Tai Chi and improved quality of life in those living with depression without other health conditions.
Getting Better Sleep
Sleep is crucial for all aspects of health, and exercise can have a significantly positive effect on a person’s sleep schedule and sleep satisfaction. Research surrounding tai chi and sleep has found that people living with conditions that negatively impact their sleep will see improvements in the quality of their sleep after engaging in tai chi for 10 weeks or more.
Sleep and Tai Chi in Older Adults
Other studies have looked at how tai chi can benefit older adults and found that weekly classes for two months can improve the quality of sleep in older adults who also have cognitive impairment.
Promoting Weight Loss
For those trying to lose weight, doing hard or intense workouts does not have to be the norm. Tai chi has been shown to promote weight loss.
One study looked at adults practicing tai chi five times a week for 45 minutes each session and found that, even though the workout is slow and controlled, weight loss can still occur.
The study participants lost, on average, 1 pound over 12 weeks without making any other changes to their diet or lifestyle.
Improving Cognition in Older Adults
Cognitive decline is a common ailment that can happen as people age. For those who want to protect their cognitive function, tai chi can help.
Research shows that tai chi can improve executive function, which is a set of mental processes such as time management and decision-making, in adults who are not yet experiencing cognitive decline.
Mild Cognitive Impairment and Tai Chi
Tai chi can slow down the progression of dementia in people with mild cognitive decline. The exercise was even better than other forms of movement, such as walking, and on par with cognitive training.
Reduces Risk of Falling in Older Adults
Balance and motor function are other aspects of brain health that can benefit from tai chi. Research has found that people who engage in regular tai chi sessions for as little as eight weeks significantly reduce their risk of falls.
Reduces Arthritis Pain
Arthritis pain is difficult to cope with, and current therapies can only go so far. However, exercise, especially tai chi, has been shown to improve chronic pain in arthritis.
One small-scale study from 2010 examined people with rheumatoid arthritis, an inflammatory arthritis, and had them practice tai chi for three months. At the end of the three months, participants of the study reported better balance and mobility alongside a reduction in overall pain.
Helps with Knee Osteoarthritis
Another type of arthritis, knee osteoarthritis (KOA), can also benefit from regular tai chi classes. One study found that utilizing this form of exercise alongside other therapies can significantly reduce pain and joint stiffness while improving mobility in those with KOA.
Improves Fibromyalgia Symptoms
Fibromyalgia is a chronic condition that causes widespread pain throughout the body. One research study found that when people consistently practice tai chi, they can experience reduced fibromyalgia symptoms. The reduction in symptoms was more significant in tai chi than in people who did aerobics.
Tai Chi vs. Other Exercises
Choosing tai chi over other workouts is a personal decision. Each form of exercise has its own set of health benefits and potential risks. See a healthcare provider before starting any exercise or movement plan to be sure it’s safe for you.
Improves COPD Symptoms
COPD causes constriction of the airways, leading to breathing difficulties. Because people with COPD may have trouble safely performing exercises causing high levels of exertion, they may benefit from exercises with slower, controlled movements like tai chi.
Research has shown that people with COPD who practiced tai chi for 12 weeks improved their quality of life as well as their ability to exercise.
Boosting Balance and Strength in People with Parkinson’s
Exercise is an integral part of Parkinson’s management, and tai chi is an excellent addition to a movement routine for people living with the often debilitating disease.
One study looked at the effects of tai chi in people with Parkinson’s disease and found that it can help various measures of health, both motor and non-motor symptoms.
Tai Chi and Parkinson’s Disease Complications
Alongside non-motor and motor symptom improvement, tai chi has also been shown to reduce the risk of complications in people living with Parkinson’s disease. Complications that can benefit from tai chi include:
Safe for People With Coronary Heart Disease
People with coronary heart disease (CHD) have to avoid certain types of intense exercise, but tai chi isn’t one of them. Research shows that doing tai chi regularly could help those with CHD increase their ability to perform physical exercises and improve their quality of life. It may also help in weight reduction.
Other Benefits of Tai Chi
Alongside the health benefits mentioned above, tai chi is also helpful in other ways. When it comes to physical health, controlled movements can improve both strength and flexibility. It’s also an affordable and accessible option that is safe for almost everyone because it is low impact.
Is Tai Chi Safe?
Taichi is a low-impact exercise that puts minimal stress on the joints and muscles. Because of that, it’s considered highly safe for many individuals.
That said, everybody is different, and what works for one may not work for another. You must gauge the classes while you’re there and avoid pushing beyond your body’s limits. Perform tai chi at your own pace, and if any movements are too much, simply skip them or ask for a modified movement during the class.
Doing Tai Chi Safely
To ensure that you’re performing tai chi safely, you should:
- Practice in a safe learning environment with no obstacles and good lighting.
- Practice in a comfortable temperature.
- Add warm-up and cooldown exercises to the routine.
- Only push your body as far as what is comfortable.
How to Get Started With Tai Chi
If you’re interested in starting a tai chi exercise routine, you must find a qualified instructor or class that will work with you to reach your goals. Compassionate and qualified tai chi instructors will be able to help you with movements.
You should start off small with tai chi, attending beginner classes regularly so you can get acquainted with the movements and style. Once you’re comfortable with the exercise, you can gradually increase in intensity over time. This will ensure you get all the benefits from the exercise without risking injury.
Other Tips for Getting Started
Before you start tai chi, prepare yourself by:
- Learning more about the movements and terms
- Checking with your healthcare provider to ensure it’s right for you
- Observing a class before taking part
- Talking to the instructor beforehand to ask questions or inquire about how tai chi may benefit you based on your current state of health
- Get comfortable, wearing loose-fitting clothes that will accommodate the exercise movements and not restrict movement
Choosing the Right Tai Chi Style for You
There are various styles of tai chi to choose from. Each type is based on tai chi principles but differs in speed, force of movement, and positioning. The styles include:
- Chen: Chen tai chi is the oldest form and consists of alternating between slow and gentle movements and fast and explosive movements.
- Yang: This is the most popular form characterized by large-frame gentle movements.
- Hao: This lesser-known style focuses on internal force. This type is not practiced as much as the others.
- Wu: The Wu style emphasizes softness in the movements by redirecting incoming force while leaning slightly forward.
- Sun: The sun style of tai chi is livelier than the others, involving faster movements and a slightly higher stance.
How Often Should You Do Tai Chi?
People can engage in tai chi exercises as much or as little as they choose. That said, most introductory routines start with one to two classes a week for 12 weeks.
Tai Chi vs. Yoga
Tai chi and yoga both involve slow and controlled movements, mindfulness, and breathing. However, the two are not the same. Tai chi originated in Chinese culture, whereas yoga hails from northern India.
Both exercises offer many health benefits, but yoga builds muscle and strength more than tai chi. On the other hand, tai chi may be more accessible than yoga and require fewer props. When choosing between the two exercises, it’s important to determine your goals beforehand.
If you’re looking for exercise that doesn’t put too much stress on the body, tai chi may be better for you. Yoga could be a better choice if you want to improve strength and flexibility,
Summary
Tai chi is an excellent, low-impact exercise that is accessible, affordable, and safe for almost anyone. It also offers many health benefits, improving both mental and physical health, as well as improving symptoms in people living with chronic disease.
People looking to add tai chi to their exercise regime should speak to their healthcare providers first, especially if they have preexisting health disorders that hinder them from performing other forms of movement.
