The word “tai” means “supreme,” “chi” means “boundary,” and “chuan” means “fist” or “movement,” according to the University of Tennessee at Chattanooga, which runs a wheelchair and adaptive tai chi program. Put those definitions together, and tai chi chuan translates to a method of movement that cultivates inner peace, power, and awareness, and fosters overall wellness. Though there are several different forms of tai chi, its movements include a series of postures that you flow through during a tai chi class with the guidance of an instructor. In the mid-1950s, a group of Chinese tai chi masters developed a standardized version of tai chi that included 24 postures, making tai chi more beginner friendly, notes the University of Tennessee at Chattanooga. While there are many different styles of tai chi, each is based on a standard set of principles, including:
Using the mind to initiate the movementMoving with relaxed, loose jointsSynchronizing body movementsPerforming movements in circular motionsMaintaining a continuous flow
While tai chi remains a common practice in Asian countries, its popularity has been growing, says Peter Wayne, PhD, an associate professor of medicine and the director of the Osher Center for Integrative Medicine at Harvard Medical School and Brigham and Women’s Hospital. Around 3.75 million people in the U.S. practice tai chi, according to the market data company Statista. More middle-aged and older adults tend to practice tai chi, but there are increasingly more martial art or sport variations of tai chi that are attracting younger people, says Wayne. Tai chi is considered a mind-body exercise. “I would even add that tai chi is a mind-body-spirit exercise,” says Ruth Taylor-Piliae, PhD, RN, a professor in the behavioral health sciences division at the University of Arizona College of Nursing in Tucson. “The mind reflects a person’s thoughts, emotions, attitudes, and beliefs, while the body is our physical health, and the spirit represents breath. Tai chi can impact all of those aspects of a person,” she says. Breath, movement, and awareness work together in tai chi. As you move your body through the physical motions (or positions) of tai chi, you are asked to relax and breathe deeply and naturally, as well as focus your attention, explains Taylor-Piliae. Your movements are not forced and your joints are soft (not fully extended), such as maintaining a slight knee bend. As for the mind element, “Tai chi is a very meditative exercise. It’s done slowly and mindfully. Some people call it mindfulness on wheels or medication in motion,” says Dr. Wayne. Tai chi helps you stay present in class, relax your breathing, and focus your mind. For people who are living with an illness, such as cardiovascular disease, heart failure, hypertension, metabolic syndrome, or chronic obstructive pulmonary disease (COPD), practicing tai chi may help improve fitness and build strength, particularly in the lower body: “In some cases, tai chi does as well as vigorous walking,” says Wayne, in his professional opinion. Tai chi is also traditionally done in a group setting, which can enhance enjoyment, build a sense of community, and help with motivation to be physically active, says Wayne.
Chen The oldest form of tai chi, this style incorporates martial arts elements, with kicks, punches, and jumps.Yang This popular style features slower, graceful movements and focuses on balance.Wu Another popular style, Wu features more forward- and backward-leaning movements.Sun This style of tai chi is more dance-like, with an emphasis on footwork.Hao A more advanced style that homes in on qi (life force), it’s rarely practiced today.
1. May Help Reduce Risk of Falling
Tai chi’s mindfulness element is not only powerful for its potentially de-stressing and mood-boosting benefits, but it’s also why the practice may be especially useful in improving balance. “There is an emphasis in tai chi on mental attention, being aware of the sensations and postures of your body, and breathing, all of which [can] enhance postural stability,” Wayne says. A systematic review and meta-analysis published in BMJ Open in February 2017 found that practicing tai chi regularly may decrease one’s fall risk, especially in older adults more at risk of instability.
2. May Improve Quality of Life in Coping With Chronic Diseases
There’s evidence to suggest that tai chi may affect circulation, leading to improved blood pressure levels that reduce the risk of heart disease. Not only that, but in a study published in the European Journal of Cardiovascular Nursing in October 2020, tai chi was found to be a generally safe practice for people who have cardiovascular disease, and a qualitative descriptive study published in the Journal of Cardiovascular Nursing in September–October 2020 found tai chi and storytelling a useful tool in recovery and improved quality of life following a stroke. The research indicates that the practice may help decrease stress, depression, and anxiety, and increase confidence in the physical abilities in these groups.
3. May Improve the Experience of Aging
Even if you haven’t been physically active before, tai chi can make a large difference in how your body and brain age. A systematic review and meta-analysis published in the November–December 2022 Archives of Gerontology and Geriatrics revealed that older adults who practice tai chi reported improved mobility, less joint stiffness, better sleep, less anxiety, better cognitive function in those who had mild cognitive impairment, and overall better quality of life.
4. May Better Brain Health and Mood
Studies, such as one published in November 2020 in the International Journal of Nursing Studies, show that anywhere from one hour to one year of tai chi (and yes, that is a large span!) can confer psychological benefits by reducing stress, anxiety, and depression, and increase self-esteem and mood in a wide population of people. What does that mean for your day-to-day life? “There’s good evidence to suggest that tai chi can have long-term positive effects on your mood and your sense of self-efficacy and ability to accomplish other things,” says Wayne.
5. May Strengthen Bones
One of the potential benefits of tai chi is that it may mitigate bone loss, as the stance held during tai chi creates a weight-bearing exercise that may ultimately help minimize bone loss and therefore may help decrease the risk of osteoporosis, notes research published in Frontiers in Aging Neuroscience in September 2022. While there are no published studies on the safety of tai chi during pregnancy, the NCCIH notes it is likely safe during pregnancy in most instances, as long as you take appropriate precautions and discuss with your doctor before beginning a tai chi practice if you’re pregnant.
1. Ask Around
According to NCCIH, tai chi instructors don’t have to be licensed and the practice isn’t regulated by the U.S. government or individual states. In other words, there are no national standards for receiving a tai chi instructor certification. Until there are standardized guidelines, talk to people in your community and your healthcare provider (your MD, massage therapist, acupuncturist, or integrative practitioner) for recommendations, suggests Wayne.
2. Look at a Teacher’s Credentials
If you are going to tai chi for a particular underlying health issue, know that some teachers may have medical backgrounds, and it’s helpful to find one aligned with your needs, says Wayne. Some may be acupuncturists, physical therapists, or medical doctors who could better understand your condition and how to modify the movements for you. When talking with a teacher, you can also ask them if they think their style of class is right for you given any limitations you may have, such as arthritis.
3. Give a Class a Chance
Ideally, search for a beginner-friendly class. Then, take a class (or a few) in your area to see if it’s a good match for your wellness goals. Ask about taking an introductory class before committing to a series of classes. Another option: Ask a teacher if you can come watch one class to get a better feeling for what the practice involves before you try it.
4. Talk to the Teacher
In addition to asking an instructor whether their class is a match for your physical abilities, also ask if they teach the fundamentals of alignment, grounding, movement, and breathing, suggests Arlene Faulk, a tai chi instructor at Faulk Tai Chi, based in Evanston, Illinois. Stress that you are a beginner and ask if they offer any beginner classes. Dress comfortably. Wear nonrestrictive clothing and footwear. Introduce yourself. If you are coming to tai chi with health issues (for example, knee problems), let your teacher know before you begin class, so they can help you adapt any movements. Warm up. Each instructor will have their own warm-up. In Faulk’s classes, she instructs students to stand with their feet hips-width apart with knees soft and bent. Then she has students move around side to side to feel where they are, and asks them to visualize their legs as the trunk of a tree, rooted and grounded. Go easy on yourself. You may be new to the movements, and that’s okay. “The two expectations I have for beginners is to try to keep your mind in the room as much as possible and pay attention to your body,” says Faulk. If you feel as if you’re uncoordinated, that’s okay, too. “The main thing is to be open and try to let go — and tai chi will help [most people] let go,” she says. This is your own practice; it’s not about perfection. Take five, if necessary. If you want to sit and take a break, that’s okay, says Dr. Taylor-Piliae. There’s no reason to uncomfortably push yourself. You may feel changed. After class expect to feel … different. “It’s [generally, for most people] an unusual mix of feeling deeply relaxed and very awake, present, and invigorated,” says Wayne. Over time, with regular practice, these feelings can translate into a better overall mood. You may want more. Wayne points out that tai chi can be a “gateway exercise” for some folks, as it improves their self-confidence in their body’s ability to handle challenges. Set your schedule. Getting into a new exercise routine can be challenging, but the ideal amount to practice tai chi for the benefits is for one hour three times per week for 12 weeks, says Taylor-Piliae, in her professional opinion. If that’s too ambitious, then aim for one hour twice a week for 16 weeks. Take it home. If doing tai chi a few times a week is not yet doable, yet you want your skills to improve, you can practice at home. Take 10 minutes and put yourself in the hip-width positions with your knees soft, and the backs of your hands on your lower back and move forward and backward, suggests Faulk. Keep your chest lifted and body weight over the center of your feet. Do this three times per week. “It takes the pressure off to practice the movements at home, while allowing you to empty your head and mentally be there in the moment,” says Faulk. Adjust your expectations. If you are new to exercise or have been more sedentary, you may see benefits from tai chi early on, says Taylor-Piliae. Alternatively, if you are already regularly active, it may take more time to experience these potential mind-body improvements. Find live online classes for beginners, use their search tool to find in-person classes near you, and watch videos to help you hone your form in tai chi. American Tai Chi and Qigong Association The ATCQA accredits teachers, schools, and practitioners in tai chi. Use their class locator to find a credentialed teacher, sign up for their monthly newsletter, and bookmark Supreme Chi Living, the online journal of the association to learn about how tai chi fits into your life if you have arthritis, diabetes, pain, and more. United States Tai Chi Community This not-for-profit organization features a handy Find an Instructor tool on the homepage of their website — simply pop in your zip code and you’ll get a list of instructors near you, what they specialize in, and their contact info.
Best Website for Lessons
Tai Chi at Home It’s recommended to start with an in-person class so that the practice can be modified for any injuries or risk factors you have. But when you want to learn tai chi in the comfort of your own home, this is a great place to start. There is a fee ($12.99 per month or $79.99 per year) and you’ll get a three-day free trial to learn if the style of instruction is right for you. Here, you can find lessons in tai chi, qigong, meditation, stretching, and balance.
Best Book
The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind Coauthored by Peter Wayne, PhD, this book takes you through the research on the health benefits of tai chi, how to use the practice to enhance your everyday life, the principles of tai chi, and a program that you can start at home.
