“We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.” – Unknown
Originally developed as a martial art, Tai Chi is typically taught as a series of slow, low-impact movements that integrate the breath, mind, and physical activity to achieve greater awareness and a sense of well-being.
Tai chi is an ancient Chinese tradition that is currently practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. Each posture flows into the next without pause, ensuring that your body is in constant motion.
Tai chi has many different styles. Each style may subtly emphasize various tai chi principles and methods. There are variations within each style. Some styles may focus on health maintenance, while others focus on the martial arts aspect of tai chi
Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. In fact, because tai chi is a low-impact exercise, it may be especially suitable for an older adult who otherwise may not exercise.
Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here’s some of the evidence:
- Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking. It strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.
- Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.
- Balance. Tai chi improves balance and can reduce falls. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble.
- Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits.
When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health and overall well-being. The benefits of tai chi include:
- Decreased stress, anxiety and depression
- Improved mood
- Improved aerobic capacity
- Increased energy and stamina
- Improved flexibility, balance and agility
- Improved muscle strength and definition
While more research is needed to determine the health benefits of tai chi. Some evidence indicates that tai chi may also help:
- Enhance quality of sleep
- Enhance the immune system
- Help lower blood pressure
- Improve joint pain
- Improve symptoms of congestive heart failure
- Improve overall well-being
- Reduce risk of falls in older adults
During the past 50 years more than 500 trials and 120 systematic reviews have been published on the health benefits of Tai Chi, according to National Institute of Health. Systematic reviews of tai chi for specific conditions indicate:
- There is excellent evidence of benefit for preventing falls, osteoarthritis, Parkinson disease, rehabilitation for chronic obstructive pulmonary disease, and improving cognitive capacity in older adults.
- There is good evidence of benefit for depression, cardiac and stroke rehabilitation, and dementia.
- There is fair evidence of benefit for improving quality of life for cancer patients, fibromyalgia, hypertension, and osteoporosis.
Further systematic reviews of general health and fitness benefits show:
- There is excellent evidence of benefit for improving balance and aerobic capacity in those with poor fitness.
- There is good evidence for increased strength in the lower limbs.
- There is fair evidence for increased well-being and improved sleep.
There is abundant research and scientific evidence supporting the health and emotional well-being benefits of Tai Chi, according to the National Institute of Health.
“Health is our greatest possession. Contentment is our greatest treasure. Confidence is our greatest friend.” Lao Tzu
References:
- https://pubmed.ncbi.nlm.nih.gov/28661865/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/tai-chi/art-20045184