You may have seen people practicing tai chi in your local park—and for good reason. Thanks to its physical and mental health benefits, the centuries-old practice continues to be a popular way to exercise the body and mind. The question is: how does it work and should you participate?
Shifu Shirley Pant, owner and CEO of Aiping Tai Chi in Milford, Connecticut, told Yahoo Life that tai chi is a “moving meditation” originating in China and considered a “gentle form of exercise because of its slow, fluid movements.” But there’s much more to it than that, she says.
“It’s often described as something for seniors because it’s a low-impact exercise that can be easily modified for people with limited mobility,” says Chock. “However, if you look back at the history of tai chi, you will find that it was initially developed as a combat art. In its authentic form, it is a martial art that harnesses the power of efficient movement, releasing tension in the body and allowing the entire self to move as an integrated mind-body unit.”
And while it’s often associated as a practice for older adults, studies have confirmed that young people can also benefit from trying tai chi, which “provides the benefits of cardio, weight training, and meditation all in a single practice,” says Chock. Here, experts share more about the positive results of tai chi, how it compares to other forms of movement, and tips on how to get started.
How tai chi benefits physical and mental health
Whether you’re practicing in a park, studio, or community center, slow, intentional movements and postures are easy to do and the positive effects on health and well-being are supported by research.
“One of the benefits of tai chi is its versatility” Dr., an integrative medicine specialist at NewYork-Presbyterian/Weill Cornell Medical Center and assistant professor of clinical medicine at Weill Cornell Medicine, tells Yahoo Life. “The movements can be adapted or practiced when walking, standing or sitting. Due to the combination of gentle movements, meditative state and breath work, it is not surprising that tai chi provides physical, mental, emotional and cognitive benefits.”
In addition to improvements muscular strength, flexibility and balanceClinical studies have demonstrated a number of other unexpected health benefits, including:
•Pain reduction for people with fibromyalgia
• Lowering blood pressure in patients with prehypertension
•Controlling blood sugar levels for type 2 diabetics
•Slowing progression in Parkinson’s disease
•Improving memory in the early stages of dementia
•Reduction stress, anxiety, depression and other mood disorders
Loy notes that studies done among teenagers show specific improvements in their self-concept It is psychological well-being.
“These benefits have been seen in young, middle-aged and older populations,” says Loy, who notes that tai chi has also shown benefits among people with chronic illnesses such as “mild cognitive impairment, dementia.” [and] psychiatric disorders.”
“Most people start practicing tai chi because of its physical health benefits,” adds Chock. “However, I believe that tai chi’s most profound impact on well-being is its stress management benefits. Many stress management practices teach you how to relax in an artificially calm and peaceful environment, often when you are quiet. Tai Chi teaches you how to relax as your body pushes itself in constant motion, providing you with the tools you need to stay focused, centered, and relaxed while your body undergoes mild stress through movement.
How to begin
Tai chi tends to appeal to people who want to stay physically fit and mentally sharp, especially as they age. The practice “offers a non-pharmacological and non-invasive option,” says Loy, who adds that it is also safer than other forms of exercise.
“Many studies have not indicated negative side effects in people who practice tai chi,” she says. However, experts say it’s important to research instructors when starting out, as there is no national standard for certification.
“It’s important to think about your goals as you begin your tai chi journey and find the right instructor or school that can best move you toward those goals,” says Chock. “If you are recovering from an injury or suffer from chronic knee or back pain, you will need to find an instructor well-versed in body mechanics who prioritizes correcting students’ structural alignments in their classes. Unfortunately, tai chi students can aggravate their pre-existing injuries if they do not have guidance on how to properly align their knees with their feet, hips and shoulders during movements.”
Getting in-person instruction is also important, according to Loy. “Learning tai chi from a video or book does not guarantee that you are doing the movements correctly or safely,” she says. Loy also suggests talking to your doctor for recommendations if you already have a health problem.
“If your first tai chi experience isn’t right for you, try taking classes with another instructor or school until you find the right vibe that aligns with your goals,” says Chock. She also encourages people to start sooner rather than later. “Of my 15 years teaching tai chi, the most frequent comment I hear from my older students is that they wish they had started the practice when they were younger.”
