Tai Chi.  Most of us have heard of it, but don’t really know what it is.  We’ve seen it in The Karate Kid and Kung Fu Panda, but it doesn’t look like real exercise. 

It has never become an exercise craze, like spinning or CrossFit.  But Tai Chi can offer more health benefits than any other single physical activity.  Better still, almost anyone can do Tai Chi at some level. So read on and see if you don’t get the urge to give it a try.

What Exactly is Tai Chi?

Tai Chi is a martial art that originated in China as a form of self-defense but has evolved into a graceful exercise promoting numerous health benefits. Tai Chi is characterized by its slow, deliberate movements, each flowing into the next without pause, ensuring that your body is in constant motion (a little like Vinyasa yoga). 

It’s comprised of several styles (more on these later), some focusing more on health maintenance and others on the martial arts aspect. What they all have in common are:

• Movements: Tai Chi is made up of series of movements called forms, which can range from a dozen to hundreds, depending on the style.

• Breathing: All the forms include deep, rhythmic breathing that promotes relaxation and focus.

• Meditation: The combination of movements and breathing creates a natural meditative state.

What are the Proven Health Benefits of Tai Chi? 

1. Improved Balance and Fall Prevention: This is one of the most studied and most significant benefits of Tai Chi.  Tai Chi enhances balance and motor control, which is particularly beneficial in preventing falls.  A review of 10 studies on Tai Chi and balance found that people who practiced had up to 50% fewer falls than those who didn’t. The U.S. Centers for Disease Control and Prevention (CDC) and the American Geriatric Society both recognize Tai Chi as an effective way to lower our fall risk.  
2. Stress Reduction: The mindful movements and deep breathing are effective in reducing stress and anxiety.  If you’re feeling the pressure of daily life, you may find that Tai Chi brings you the sense of quiet and calm that you crave.One study of “healthy but stressed people” showed that practicing Tai Chi for 12 weeks significantly lowered their anxiety levels — maybe even better than other forms of exercise.  This could be because of the mindfulness and concentration involved in Tai Chi, which make it hard to think about the stressful aspects of our lives at the same time.
3. Increased Strength and Flexibility: Tai Chi looks smooth and slow, but it is a deceptively powerful physical activity.  Tai Chi can improve both upper and lower-body strength. When practiced regularly, it can be comparable to resistance training and brisk walking.  Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in Tai Chi strengthens your upper body. Tai Chi strengthens both the lower extremities and the core muscles of the back and abdomen.
4. Better Cardiovascular Health: Regular practice can help reduce blood pressure and improve heart health.  Recent research suggests it’s better than more vigorous exercise (cardio) for lowering blood pressure in people with prehypertension.
5. Enhanced Mental Focus: The practice promotes mindfulness and can improve concentration and cognitive function.  The older you get, the more difficult it becomes to easily switch from one task to another. A small study of people in their 60s found that those who practiced Tai Chi daily for 12 weeks had more brain flexibility than those who didn’t. They also had more activity in the prefrontal cortex, the area of the brain responsible for higher-level thinking skills.  Another study showed that when older adults with memory issues practiced Tai Chi three times a week for six months, they experienced significantly improved memory.
6. Pain Management: Tai Chi can be effective in managing pain associated with conditions like fibromyalgia and arthritis.  Fibromyalgia can cause full-body pain that can, at times, be debilitating. A randomized study compared the effects of Tai Chi and aerobic exercise on people with fibromyalgia, finding that those who practiced Tai Chi found more symptom relief than those who did more traditional exercise.  Studies show that even a weekly Tai Chi practice can help relieve some of the pain of osteoarthritis in the knees — so well, in fact, that the American College of Rheumatology (ACR) and the Arthritis Foundation strongly recommend Tai Chi as a means of managing osteoarthritis pain. 

Styles of Tai Chi

There are several styles of Tai Chi. Here is the basic breakdown:

Chen Style

• The Chen style is the oldest and most martial arts-like. It is characterized by its combination of slow, flowing movements with quick, explosive ones. Chen includes jumps, kicks, and striking movements, making it more physically demanding.

• Best For: Individuals looking for a more dynamic practice, those interested in martial arts aspects of Tai Chi, and people with a higher level of physical fitness.

Sun Style

• Sun style is known for its smooth, flowing movements with a high stance and unique stepping technique that integrates the movements of the legs and arms closely. It is gentle on the joints and involves a lot of forward and backward movements.

• Best For: People with joint issues, arthritis, or those looking for a gentle but powerful exercise that emphasizes mobility and flexibility.

Wu Style

• Wu style has a stronger emphasis on micro-movements and is characterized by a more pronounced tilt in the body posture. The movements are smaller and more subtle compared to the Yang style, requiring more concentration to maintain balance and precision.

• Best For: Those interested in a more internal, meditative practice, and individuals looking to improve balance and body alignment.

Yang Style

• The Yang style is the most popular and widely practiced style worldwide. It features slow, graceful, and flowing movements that are relatively easy to learn for beginners. The movements are large and open, making it suitable for all ages and fitness levels.

• Best For: Beginners, those interested in health and relaxation benefits, and individuals looking for gentle exercise.

Try some different online Tai Chi lessons in different styles, to see which you like best.  The best style is the one that you will practice regularly. 

How to Get Started

1. Wear Comfortable Clothing: Tai Chi requires movements in various directions, so wear loose, comfortable clothing that doesn’t restrict movement.
2. Learn the Basics: Grab your phone or tablet and search for a Tai Chi instructional video for beginners.  Begin with basic movements and gradually progress to more complex forms. One place to start might be the Yang style 24-form, often referred to as the 24 form. This is one of the most popular and widely practiced Tai Chi forms around the world, especially suited for beginners. The 24 form is a short sequence that takes about 6 minutes to perform and includes a series of movements derived from traditional Yang style Tai Chi.  It will give you a good feel for the practice.
3. Practice Regularly: Consistency is key in Tai Chi. Even short daily practices can be beneficial.  Stick with it for a few weeks — and see if you feel stronger and calmer.
4. Be Patient: Progress in Tai Chi can be subtle and takes time. Enjoy the process of learning and the gradual improvements in health and well-being.
5. Listen to Your Body (and Medical Provider):  You shouldn’t feel any sharp pain when you’re practicing Tai Chi.  If you are not sure you are up to a Tai Chi challenge, check with your medical provider.

How often should you do Tai Chi?

You can practice Tai Chi as often as you want. It’s not like weight training or long-distance running, where our bodies need a day to recover. So, most of us can do 15-20 minutes of Tai Chi every day.  The more you practice, the better you get.  

Experts suggest that we think of Tai Chi as a form of dance. We can learn dance steps within a few days, and then can spend a lifetime mastering the dance. The ultimate goal is to move so slowly and smoothly that you could balance a plate on your head (don’t actually try this). 

The Bottom Line on Tai Chi

Tai Chi isn’t trendy, but it’s accessible, affordable and boasts a host of health benefits.  There have been thousands of studies on Tai Chi’s health benefits, and researchers continue to uncover more ways Tai Chi can strengthen our minds and our bodies.  

So, find a credible video source and give it a try.  It will probably look and feel funny at first.  But you have nothing to lose and everything to gain from head to toe.