Tai Chi

Tai chi can be done almost anywhere, is a low velocity and, low impact exercise.t It often will appeal to many age groups. This  exercise that originated in China  combines slow structured movements, breathing and relaxation. Tai chi can offer health benefits important to older adults such as balance and stability training.

Credited with inventing this martial art over seven hundred years ago, Chang San Feng was interested in Monk self defense. Since that time it has changed into an art form that will exercise the mind and body.

Tai chi means "moving life force". It's choreographed movement (forms)   look like a graceful, slow dance and were originally developed to resemble movements of animals such as the crane, or snake. Tai chi requires a certain degree of concentration so some  call it a form of "moving mediation".

Taoist belief is that health is the result of balanced chi and an imbalance of this life force is what causes health problems.  Chi has qualities of both yin and yang . Yin represents qualities of humidity, cold, darkness; Yang represents qualities such as dryness, heat, and light. According to taoist beliefs, tai chi forms will help to stimulate and balance one's chi.  Movements must be practiced to learn proper breathing, relaxation, balance, and coordination.

A goal of tai chi is not only well being but also improved proprioception (the awareness of where one is in space). Some have said that tai chi has healing benefits and that it may boost the immune system, reduce anxiety and depression, improve digestion, and perhaps promote relaxation. Studies have shown that tai chi helps lower blood pressure and improves balance.
Research has also shown that tai chi can improve mobility by increasing flexibility, strength and proprioception and can thereby reduce the incidence of falls by 50%.

Reductions in blood pressure by performing tai chi have been seen to be slightly less than the reductions in people that perform aerobic exercises of moderate intensity such as walking. Significant improvements have been seen in elderly people who practice tai chi for 1 hour per day 5 days per week for a year.  Some people have seen benefits by practicing for as little as 1 hour per week over 12 weeks.

Heart health benefits most from an aerobic type of exercise. Some studies have shown that tai chi will yield aerobic benefits although not to the same extent as walking. One should practice tai chi in addition to some other form of moderate aerobic exercise for optimal heart health.

Tai  chi is also appropriate for younger individuals in developing good balance skills and the ability to concentrate. They train to become aware of physical limitations as they practice standing on one leg or walking with a narrow stance.  People are instructed on how to maintain stable footing  to balance.

Tai chi is low impact. In a couple of studies involving rheumatoid arthritis, people who practiced for10 weeks had no worsening of pain compared to people who did not practice tai chi.


Tai chi is a great way to complement exercise programs that include traditional exercises such as jogging, swimming, weightlifting, or walking. It can be performed at different levels of intensity and adapted to fit into any lifestyle. 20 to 30 minutes, three times a week is ideal.


Like other forms of exercise such a yoga, people beginning tai chi are best supervised to maintain form and posture throughout the movement. Once the movements are mastered they can be practiced at home or through a group.



This information is not intended as a substitute for medical treatment. See your family physician prior to beginning any new exercise program.