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 may include:
- Decreased stress, anxiety and depression
- Improved mood
- Improved aerobic capacity
- Increased energy and stamina
- Improved flexibility, balance and agility
- Improved muscle strength and definition
More research is needed to determine the health benefits of tai chi. Some evidence indicates that tai chi also may help:
- Enhance quality of sleep
- Enhance the immune system
- Help lower blood pressure
- Improve joint pain
- Improve symptoms of congestive heart failure
- Improve overall well-being
- 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. It's a good idea to ask about an instructor's training and experience, and get recommendations if possible.
A tai chi instructor can teach you specific positions and breathing techniques. 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, and generally doesn't have negative side effects, it may be possible to get injured if you don't use the proper techniques.
After learning tai chi, you may eventually feel confident enough to do tai chi on your own. But if you enjoy the social aspects of a class, consider continuing with group tai chi classes.
Maintaining the benefits of tai chi
While you may gain some benefit from a tai chi class that lasts 12 weeks or less, 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.
June 25, 2015
Tai chi is a series of gentle physical exercises and stretches. Each posture flows into the next without pause, ensuring that your body is in constant motion. Tai chi is sometimes described as meditation in motion because it promotes serenity through gentle movements — connecting the mind and body.
Originally developed in ancient China for self-defense, tai chi evolved into a graceful form of exercise that's now used for stress reduction and to help with a variety of other health conditions.
Tai chi has many different styles. Each style has its own subtle emphasis on various tai chi principles and methods. As a result, there are more than 100 possible movements and positions with tai chi.
Regardless of the variation, all forms of tai chi include rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm.
See more In-depth
- AskMayoExpert. Tai chi. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2014.
- Tai chi: An introduction. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/taichi/introduction.htm. Accessed April 20, 2015.
- Wang C, et al. Tai chi on psychological well-being: Systematic review and meta-analysis. BMC Complementary and Alternative Medicine. 2010;10:23.
- Sharma M, et al. Tai chi as an alternative and complementary therapy for anxiety: A systematic review. Journal of Evidence-Based Complementary and Alternative Medicine. 2015;20:143.
- Abbott R, et al. Tai chi and qigong for the treatment and prevention of mental disorders. The Psychiatric Clinics of North America. 2013;36:109.
- Barbara Woodward Lips Patient Education Center. Tai chi: Discover the many possible health benefits. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2011.
- Seaward BL. T'ai chi ch'uan. In: Managing Stress: Principles and Strategies for Health and Well-Being. 7th ed. Sudbury, Mass.: Jones & Bartlett Publishers; 2012.
- Yoga for health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/yoga/introduction.htm. Accessed May 4, 2015.