Slow and Steady: The Health Benefits of Tai Chi

In today’s go-go-go fitness world, tai chi stands out for moving at a snail-like pace. Gentle, flowing movements and deep, soothing breaths define this ancient form of exercise rooted in the martial arts.

But can this slow-motion activity do much good for your body? Let’s take a quick look with personal trainer and traditional Chinese medicine specialist Tim Sobo, MAOM, CPT.

Health benefits of tai chi

Tai chi has been a pillar of traditional Chinese medicine (TCM) for centuries. Its highly coordinated movements are designed to energize and balance your body’s energy, a concept known as qi (pronounced “chi”).

According to TCM principles, when your qi is balanced, your body can function at its best.

“Tai chi is sometimes called ‘meditation in motion’ because it’s a series of exercises that can help harmonize your body’s energy and mind,” explains Sobo.

And although the motions of tai chi may seem leisurely, they are bodyweight exercises with physical demands. “With its focus on strength and balance, tai chi is great for your muscles,” he adds. “You’ll feel it.”

There are hundreds of studies on tai chi, and researchers have found that it may help with many health concerns. Here are some of the potential benefits.

Reduced stress

Tai chi brings a sense of quiet and calm that can help melt stress away. One study of “healthy but stressed people” showed that practicing tai chi for 12 weeks significantly lowered their anxiety levels.

Why? Chalk it up to mindfulness. Tai chi’s focus on breathing and movement takes your mind away from whatever else may be bugging you.

“The practice of being mindful is a great stress reliever,” notes Sobo. “You’re focused on what you’re doing rather than on everything else going on in your life. It puts your mind in the moment.”

Better balance

Falls can be dangerous and even deadly, especially in older adults. Tai chi may be able to help.

A review of 10 studies on tai chi and balance found that people who practiced tai chi had up to 50% fewer falls than those who didn’t. The U.S. Centers for Disease Control and Prevention (CDC) and the American Geriatric Society both recognize tai chi as an effective way to lower fall risk.

“Tai chi can help you build stability and strength, which is so important for balance,” emphasizes Sobo. (Talk to your healthcare provider about how to safely start a tai chi routine if you’re dealing with balance issues.)

Improved brain health

Want to take your thinking to a higher level? Tai chi may help.

Researchers found that older adults who practiced tai chi daily for 12 weeks had more activity in the prefrontal cortex, the area of the brain responsible for higher-level thinking skills. This sort of boost can make it easier to switch tasks on the fly and react to changing demands.

Another study showed that when older adults with memory issues practiced tai chi three times a week for six months, they experienced “significantly improved memory.”

There’s also evidence that tai chi may help reduce complications of Parkinson’s disease.

“At its most basic form, tai chi is a structured, organized exercise — and that can help your brain establish new pathways through neuroplasticity,” says Sobo. “This sort of rewiring allows you to do or remember a little bit more.”

Stronger lungs

Tai chi’s focus on breathwork makes it useful as a complementary treatment for issues like chronic obstructive pulmonary disease (COPD). A review of studies shows that the exercise routine can improve breathing.

“The structured inhales and exhales can help strengthen your lungs,” says Sobo.

Healthier joint function

Motion is lotion when it comes to how your joints work — and tai chi can keep your movable parts in good working order.

It’s particularly helpful if you’re dealing with osteoarthritis. Studies show that tai chi can help relieve pain from arthritis, particularly in the hips and knees. It’s effective enough that the American College of Rheumatology (ACR) and the Arthritis Foundation “strongly recommend” it to manage the condition.

“If you have arthritis, you typically want to move less and less because it hurts,” recognizes Sobo. “Tai chi can help you work through that. As you move more and lubricate those joints, you’ll notice and feel the difference.”

Fibromyalgia relief

Fibromyalgia can cause full-body pain that can, at times, be debilitating. Research shows that tai chi may relieve symptoms even better than aerobic exercise, the most commonly prescribed non-drug treatment for fibromyalgia.

Other perks of tai chi

Here are a few additional checks in the “pro” column for tai chi:

• Affordable: You don’t need special equipment or expertise to start doing tai chi. You can do it at home using instructional videos, making it a free or low-cost option.
• Low-impact: Tai chi doesn’t call for the same flexibility as yoga, nor is it as strenuous as some other forms of exercise. “You’re not going to get a dramatic heart rate spike,” says Sobo.
• Accessible: People of nearly any age or fitness level can practice tai chi, and it’s generally considered safe for people with various medical issues (including heart disease and COPD). You can even do tai chi while sitting on a chair!

Building tai chi into your routine

There’s no reason to feel intimidated by tai chi if you’ve never done it. “Whether you’re a teen or in your 80s, you can do tai chi to your fitness level,” enthuses Sobo. “Do it within your limits and don’t push anything. You shouldn’t feel any sharp pain when you’re practicing tai chi.”

There are different types of tai chi, each with its own series of exercises ranging from doing a handful of poses to more than 100. Sobo suggests starting small by mastering a move or two and then expanding your routine.

The more you practice tai chi, the better you’ll get at flowing the moves together.

“Think of tai chi as a form of dance,” suggests Sobo. “You can learn dance steps within a few days, but you can spend a lifetime mastering the dance. Once you’ve learned the tai chi moves, aim to get better at them each day. You’ll learn to do them more smoothly and go deeper into them.”

You can practice tai chi as often as you want, too. “Many people can safely do 20 minutes of tai chi every day,” he continues. “Your body doesn’t need a day to recover.”

Is tai chi good for everyone?

Overall, yes — but you may need to adjust for specific needs like balance issues or difficulty standing. (In those cases, you may want to consider starting with chair-based tai chi movements.)

It’s always good to talk with your healthcare provider before starting a new exercise routine, particularly if you have existing health issues, recommends Sobo.

Is tai chi worth a try?

There are numerous benefits and few (if any) negatives when it comes to tai chi.

“It’s worth a shot if you’re looking for something to better your physical or mental health,” reassures Sobo. “Tai chi has a lot to offer if you’re willing to give it a try.”