We’ve all been told to move more, but even if your range of motion is limited, tai chi can help you reach your fitness goals, and even provide other benefits. This is a traditional Chinese health method that consists of a series of slow, purposeful movements. There’s a reason it’s been popular for centuries. It has many benefits, including maintaining a healthy weight and blood pressure, improving heart health and immune function, and lowering the risk of falls.
What is Tai Chi?
Translating Tai Chi, grand ultimate, and it was originally developed as a martial art. “This is a non-impact exercise that has its origins in the 13th century and helps people understand and feel their postural adjustments by moving slowly and carefully,” says Tai Chi Senior Researcher at Tai Chi Health. Dr. Betty Chewning, professor and professor, explains: He graduated from the University of Wisconsin-Madison School of Pharmacy. “It also improves body awareness, balance, coordination, strength, and flexibility.”
Tai Chi is very different from the seemingly similar yoga practice. “Tai Chi and yoga are both mind-body exercises, but they come from different cultures and philosophies,” explains Dr. Palko M. Siu, associate professor and head of the kinesiology department at the University of Hong Kong.
Who should try Tai Chi?
Tai Chi practice is often recommended to older adults, and its reputation for improving balance and preventing falls is well deserved. But experts agree that the benefits far outweigh the balance and everyone should give it a try.
“I encourage people of all ages and walks of life to try Tai Chi,” says Ruth Taylor Piriae, Ph.D., RN, associate professor in the University of Arizona College of Nursing. “Tai Chi is a flexible and adaptable form of exercise for everyone.”
Tai Chi is acceptable even to people with little exercise experience. “Tai chi is known to be a suitable activity for older people, including those who are physically inactive,” says Siu.
How to start Tai Chi
If you want to start tai chi, you need to find a flat, open space to perform the movements and plan a specific time to practice, said Chewning, who has practiced tai chi every day for nearly 48 years. I will explain.
Find a private practice or group class that’s right for you. You can commit to an hour-long class, but even 5 to 10 minutes of regular tai chi a day can be effective, she says. This is plenty of time to perform the “Great Her Four Basic Movements,” which her research has found to enhance your daily practice and provide positive health results.
If a class setting appeals to you, look for groups to practice together at community centers or online courses. If you want to tackle a longer class format, start with two one-hour classes per week for three to four months for maximum effect, says Taylor-Piliae. says. “Don’t be afraid to try different classes,” she recommends. “Find the group and teacher that are right for you.”
Health benefits of tai chi
1. Promotes fat loss.
For those who aren’t interested in high-intensity aerobic exercise for weight loss, tai chi may be the answer.Research published in journals Annual report of internal medicine They followed adults over the age of 50 to find out how practicing Tai Chi affected their health. The 543 participants were divided into three groups for 12 weeks: no exercise, traditional exercise of brisk walking and light strength training, and an hour of instructor-led Tai Chi practice three times a week.
Researchers found that both Tai Chi and traditional exercise reduced waist circumference, body weight, and high-density lipoprotein cholesterol compared to the no-exercise group.
“Our study showed that Tai Chi mirrors the beneficial effects of traditional exercise in reducing waist circumference in middle-aged and elderly people with central obesity. Tai Chi is a mind-body friendly exercise. However, our findings suggest that tai chi is an effective approach to managing central obesity.Nevertheless, regular tai chi practice helps people It can be considered an approach to comply with institutional recommendations for physical activity,” said Siu, lead author of the study.
2. Relieve pain.
In a small study published in Holistic Nutrition Journal, Ten participants took part in a 12-week tai chi course, and researchers measured pain intensity, cognition, emotional state, and physical function using questionnaires. This study found that tai chi may be used as a treatment for musculoskeletal pain and post-traumatic stress disorder. A large randomized controlled trial published in the peer-reviewed journal BMJ found that among 226 adults suffering from fibromyalgia, those who participated in tai chi experienced fewer symptoms than those who did traditional aerobic exercise. It was found that the improvement was more than the same.
3. Enhances cardiovascular health.
Tai Chi has a greater effect on the heart than you might think from such slow movements.Recent randomized controlled trials published in journals heart and lungs Adults with hypertension who trained in Tai Chi for 6 months were found to have significantly lower blood pressure and BMI compared to adults receiving regular hypertension treatment.
Additional meta-analyses published in the journal Pro Swan looked at 20 small studies that looked at the effects of tai chi on heart health. The results suggested that Tai Chi may be effective in improving cardiovascular health in adults.
4. Improves mood and mental health.
Exercise has long been linked to improved mental health, and tai chi may be the mind-body workout you need to lift your mood and encourage a healthy mental state.
A recent meta-analysis European Journal of Cardiovascular Nursing We reviewed 15 studies that used Tai Chi to improve psychological well-being. When comparing Tai Chi to a control group, researchers saw improvements in quality of life, mental health, and physical health. They also noted that participants had less depression and psychological distress.
Another randomized clinical trial published in Cardiovascular Nursing Journal, Researchers analyzed the mental and physical health of stroke survivors after practicing Tai Chi.
“After the intervention, we found significant reductions in depression, anxiety, and stress, and improved sleep,” said Taylor Piriae, lead author of the study. “Tai Chi can be another tool in the toolbox, especially for people with depression, anxiety, and stress. It can be used alongside conventional medical treatments such as pharmacotherapy and psychotherapy.”
5. Prevents falls.
“The benefits of tai chi for balance, strength, and physical health are well established,” says Taylor-Piriae.Research backs this up: Randomized controlled trial published in the journal gerontologist Participants were asked to take a 6-week modified Tai Chi course. The study’s author, Chewning, said the results surprised the researchers. The researchers found that the participants reported practicing Tai Chi for 25 minutes a day, six days a week (more than the researchers expected) and improved their leg strength, balance, and mobility compared to the control group. They found that self-reported improvements in sexuality, self-confidence and functioning, she said. The National Institutes of Health also touts Tai Chi as an effective option for improving things like balance and stability in older adults.
6. Strengthens your immune system.
Studies examining both Tai Chi and Qi Gong (similar practices) have found a variety of benefits, including improved immune function. A review of the research American Health Promotion Journalnoted improved antibody counts after vaccination, an increase in T cells in response to vaccination, and a number of immune-related blood markers. (This study also supports many of the other benefits of this habit, including improved bone density and cardiovascular fitness, and reduced falls and related risk factors.)
7. Improves cognitive function.
Although Chewning’s research focused on fall prevention, the researchers found that cognitive function also improved through the experiment. “At the end of the six-week period, we found that the group that participated in the Tai Chi course had significantly higher scores than the control group,” she says.
Additional reviews have been posted Journal of the American Geriatrics Society examined 11 studies on cognitive improvements in adults who participated in tai chi compared to adults who did not participate in tai chi. The results of this study concluded that Tai Chi may have a positive effect on cognitive function in older adults without cognitive impairment.
8. Prevents bone fractures.
Randomized trials published in journals BMC Complementary and Alternative Medicine Eighty-six osteogenic (weaker than normal bones) women aged 45 to 70 were assigned either usual care or the addition of tai chi for nine months. People who practiced Tai Chi improved bone density, postural control, bone formation markers, and quality of life. Researchers concluded that tai chi is a good option for reducing the risk of falls and fractures.
9. Reduces fatigue.
Tai Chi has long been associated with increased energy levels, and one study found that Journal of Pain and Symptom Management investigated how tai chi affects energy levels and autonomic nervous system balance in cancer-related fatigue in cancer patients and survivors. Through a randomized controlled trial, participants practiced Tai Chi over five one-hour sessions. Scientists found that people who received regular care and Tai Chi practice experienced less general, physical, and mental fatigue than those who received regular care alone.
10. Promotes healthy sleep cycles.
Master the Z’s with regular Tai Chi practice.Research published in journals Nature and science of sleep Seventy-five adults between the ages of 18 and 40 participated in 10 weeks of twice-weekly in-person or video tai chi, or regular anxiety management handouts. Scientists looked at participants’ anxiety and sleep quality and found that the group that participated in tai chi had significantly lower levels of anxiety and significantly improved sleep compared to a control group.
Furthermore, systematic reviews and meta-analyses Journal of Sleep Disorders and Treatment Nine randomized trials found that people reported significantly improved sleep after practicing Tai Chi for 3 hours a week for 6 to 24 weeks.
Arielle Weg is the next associate editor. prevention She loves sharing her favorite health and nutrition obsessions. She previously managed content at The Vitamin Shoppe and her work can also be found below. Women’s Health, Men’s Health, Cooking Light, MyRecipes, more. You can often find her taking online workout classes or making a mess in the kitchen, cooking up something delicious she’s found in her cookbook collection or saved to Instagram.
