Why try tai chi?
When learned correctly and performed regularly, tai chi can be a positive part of an overall approach to improving your health. The benefits of tai chi include:
- Decreased stress and anxiety
- Increased aerobic capacity
- Increased energy and stamina
- Increased flexibility, balance and agility
- Increased muscle strength and definition
Some evidence indicates that tai chi also may help:
- Enhance quality of sleep
- Enhance the immune system
- Lower cholesterol levels and blood pressure
- Improve joint pain
- Improve symptoms of congestive heart failure
- Improve overall well-being in older adults
- Reduce risk of falls in older adults
How to get started with tai chi
Although you can rent or buy videos and books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques.
You can find tai chi classes in many communities today. To find a class near you, contact local fitness centers, health clubs and senior centers. Tai chi instructors don't have to be licensed or attend a standard training program. So be sure to ask about an instructor's training and experience, and get recommendations if possible.
A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor can also teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with virtually no negative side effects, it's possible to get injured if you don't know how to do tai chi properly.
Eventually you may feel confident enough to do tai chi on your own. But if you like the social element, consider sticking with group tai chi classes.
Maintaining the benefits of tai chi
While you may get some benefit from a 12-week tai chi class, you may enjoy greater benefits if you continue tai chi for the long term and become more skilled.
You may find it helpful to practice tai chi in the same place and at the same time every day to develop a routine. But if your schedule is erratic, do tai chi whenever you have a few minutes. You can even practice the soothing mind-body concepts of tai chi without performing the actual movements when you are in a stressful situation, such as a traffic jam or a tense work meeting, for instance.
Sept. 28, 2012
See more In-depth
- Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 6th ed. Sudbury, Mass.: Jones & Bartlett Publishers; 2009:445.
- Tai chi: An introduction. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/taichi/introduction.htm. Accessed Aug. 29, 2012.
- Wang C. The effect of tai chi on health outcomes in patients with chronic conditions: A systematic review. Archives of Internal Medicine. 2004;164:493.
- Lee MS, et al. Systematic reviews of tai chi: An overview. British Journal of Sports Medicine. 2012;46:713.
- Adler PA, et al. The use of tai chi to improve health in older adults. Orthopaedic Nursing. 2006;25:122.
- Wayne PM, et al. Challenges inherent to tai chi research: Part I — T'ai chi as a complex multicomponent intervention. The Journal of Alternative and Complementary Medicine. 2008;14:95.
- Wayne PM, et al. Challenges inherent to tai chi research: Part II — Defining the intervention and optimal study design. The Journal of Alternative and Complementary Medicine. 2008;14:191.
- AskMayoExpert. Tai chi. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2012.
- Selecting a CAM practitioner. National Center for Complementary and Alternative Medicine. http://nccam.nih.gov/health/decisions/practitioner.htm. Accessed Aug. 29, 2012.