The Many Benefits of Tai Chi

Tai Chi is a mind-body exercise that started in China and can improve cardiovascular health, balance, and flexibility, no matter what your age or ability level.

   Tai chi, or "moving meditation," is a slow, graceful, and relaxed series of movements that combines aerobics, flexibility, balance, and weight-bearing exercise with deep breathing and meditation. Tai chi dates back to 12th century China and it is believed that the Taoist monk Chang San-Feng developed the practice as a martial art form. It is said that the movements were derived from observing a snake and a crane in battle. Chang San-Feng believed that these creatures were the ones most able to overcome a stronger opponent.

    Tai chi has grown in popularity in the United States as a safe, low-impact exercise that can be practiced alone or in a group. Many practitioners of tai chi believe that it improves their fitness level, physical health, and emotional well-being.

    A review, published in the Archives of Internal Medicine, that looked at 47 studies on the effects of tai chi, concluded that this ancient Chinese discipline has physical and psychological benefits. The authors stated that tai chi is safe and effective in promoting balance, flexibility, and cardiovascular health, and is particularly valuable for older people with chronic health conditions.

The Flow of Life Energy

   Tai chi is based on the theory that your mind, body, and spirit must be in balance. Chinese philosophy holds that all of us and everything in the universe contain elements of "yin and yang." Yin has the qualities of water — stillness, coolness, and femininity. Yang has the qualities of fire — brightness, activity, and masculinity. To maintain health, these inner forces must remain balanced so that your life energy, called qi (pronounced "chee"), can flow freely in your body.

How Tai Chi Can Help You

    Researchers who have studied tai chi have reported benefits for patients who have heart disease, respiratory problems, high blood pressure, arthritis, and multiple sclerosis. Older people may improve their balance, strength, and flexibility and lessen their chance of falling. Studies also found that tai chi can decrease pain, stress, and anxiety in healthy patients.

The three main elements of tai chi are movement, breathing, and meditation. Here’s how these practices can benefit health:

• Fitness and flexibility. Because tai chi is a weight-bearing form of exercise and will use all your major muscle groups, it improves strength and endurance. Its movements also enhance balance, agility, coordination, and flexibility.
• Heart and respiratory health. Tai chi is an aerobic form of exercise, which means your heart works harder and increases the flow of oxygen in your blood. Aerobic exercise has been shown to benefit your heart and may lower your cholesterol. Tai chi breathing exercises increase your lung capacity and improve circulation of oxygen.
• Mental health. Research shows that meditative aspects of tai chi can help relieve stress, improve concentration, and lower blood pressure and reduce your heart rate.
• Overall well-being. Tai chi may improve your digestion and your immune system, and help you sleep better. People who practice tai chi regularly often report an overall feeling of improved wellness. Results of two randomized controlled trials found that older adults who participated in a 16-week or 6-month tai chi program reported greater psychological well-being, life satisfaction, and perceptions about their health than a control group not participating in tai chi.

    If you want to learn tai chi, taking a class is a good option. Talk to your doctor first if you have any significant health problems. Tai chi is very safe and can be adapted to most any health issue, so discuss any condition with your teacher before you begin. One note of caution is that the practice of tai chi is not regulated in the United States, so be sure to ask about your teacher's experience and qualifications.

    To find a tai chi class in your area, try your local YMCA, senior center, or fitness center. The American Tai Chi Association has a Web site that can help you locate classes.

If you are looking for an exercise class that combines an effective workout with the emotional benefits of meditation, tai chi may be the perfect option for you.