Over the years, Tai Chi has transitioned from a martial art to a widely practiced exercise worldwide for its various health benefits. No studies to date have shown that Tai Chi worsens any condition.
Holistic health benefits
Starting Tai Chi is as simple as finding a local class or online tutorial that fits your schedule, wearing comfortable clothing, and choosing a quiet space. Begin with basic, slow movements and focus on controlled motions and deep breathing. Regular practice improves your balance, aerobic capacity, flexibility, mindfulness, and quality of life while enjoying its calming benefits.
A 2018 systematic review and meta-analysis found that Tai Chi exercise positively impacts psychological well-being by reducing stress, anxiety, depression, and mood disturbances while boosting self-esteem. A more recent 2022 summary of 210 systematic reviews to evaluate the safety and effectiveness of Tai Chi found that it offers multidimensional benefits, enhancing physical health, psychological well-being, and overall quality of life across various conditions.
The most consistently reported clinical benefits were observed in individuals with Parkinson’s disease, fall risk, knee osteoarthritis, low back pain, cerebrovascular and cardiovascular diseases, including hypertension. Various forms of exercise are available within Tai Chi, each with its own characteristics, intricate movements, and benefits. The most commonly explored include the Chen style, known for its combination of fast and slow motions, and the Wu style, which emphasizes small, subtle movements.
Tai Chi and other alternative forms of exercise
Perhaps you’re considering incorporating Tai Chi into your fitness routine — Tai Chi can complement other forms of exercise in several exciting ways:
Mind-body harmony: Unlike conventional workouts targeting physical fitness, Tai Chi weaves slow, intentional movements with deep breathing and mental focus, fostering a profound mind-body connection.
Gentle yet effective: With its low-impact, fluid motions, Tai Chi is remarkably accessible, accommodating all ages and fitness levels, including those with mobility or joint concerns. However, if you have any issues with mobility, speaking with a healthcare professional can help you determine what range of motion is best for you.
Balance over strength: Tai Chi emphasizes balance, flexibility, and coordination, diverging from the typical focus on strength and endurance in exercises like weight lifting or running.
Martial arts root: Originating from ancient Chinese martial arts and philosophy, Tai Chi integrates the principles of yin and yang, promoting harmony and fluidity, compared to traditional Western fitness routines’ more muscle-centric and cardiovascular-focused approaches.
