Health benefits of Tai chi?

Looking for an exercise which can help increase flexibility and balance and reduce stress and anxiety – Tai chi is worth considering. Tai chi is considered a beneficial form of exercise for health, helping with such things as joints and cardiovascular health. The focus is on each fluid movement and breathing, without over-exerting joints, tendons or muscles, making it a suitable activity for anybody regardless of level of fitness. The regular practice of Tai chi has been shown to support self-motivation, confidence and discipline in other areas of personal life.  

It is considered a therapeutic exercise which can help maintain cardiorespiratory function, muscular fitness, flexibility and neuromotor agility (balance, co-ordination, gait, agility and proprioception).

What is Tai chi?

Tai chi, also known as tai chi chuan, is an ancient exercise which has been performed in the East for centuries for its health and longevity promoting benefits. The roots of tai chi are grounded in Chinese philosophy of Qi and yin and yang.

• Qi – is an energy force flowing through the body. The practice of tai chi unblocks and encourages the proper flow of Qi.
• Yin and yang – are considered opposing elements which make the universe. Harmony is achieved when they are in balance and Tai chi promotes balance.

First developed as a martial art, it is mostly practiced today as an activity for relaxation and health.

What does tai chi involve?

Tai chi comprises a combination of gentle, fluid movements with stretching and using deep breathing techniques, performed whilst in specific stances and positions. Movements are slow and focused with each action flowing to the next in a continuous graceful, circular, motion whilst focusing on deep breathing.

Many different styles have developed over time including five main styles known as Chen, Yang, Wu, Hao and Sun.

Each style is named after the family which developed it and is based on their interpretation of the tai chi principles - such as the health focus or the martial arts aspect.

Basic differing aspects of the main five styles of tai chi.

• Chen style: is the oldest form of tai chi, characterised by alternating fast and explosive movements with slow and gentle movements.
• Yang style: considered the most popular form practised today. It involves large sweeping, graceful and slow movements. 
• Hao style: this style focuses on developing internal strength.
• Wu style: this slow style focuses on mental training to calm the mind and body. 
• Sun style: this form involves gentle, flowing and non-resistant movements. 

Benefits for mind and body

Tai Chi has been shown to offer physiological and psychological benefits and enhancement of quality of life for many people. Improvement in balance, muscular strength, aerobic fitness and flexibility of the body combine with a reduction in stress, anxiety, depression and mood disorders.

Balance of mind and body.
Deep breathing is combined with continuous body motion promoting balance of body and mind. The movements in tai chi are slow, harmonious, relaxing and graceful. Strengthened muscles and improved flexibility support balance. This, for the elderly, can help to prevent falls. The sense of proprioception (being aware of the body) is improved.  

Exercise intensity. Tai chi is considered a low-intensity exercise; however, the slow and gentle movements are performed with the body in a semi-squat position, which increases the load on the lower body. By lowering the body, the intensity can be increased. This stance can be adjusted to suit the fitness of the individual.

Muscle strength and endurance. Concentric and eccentric muscle action improve muscle strength and endurance. A concentric contraction is typically used to generate motion and eccentric contractions used for resistance or slowing motion. Core muscles of the back and abdomen and the muscles of the lower and upper body are strengthened by regular tai chi.

Aerobic benefits. There are some aerobic benefits depending on the size and speed of movement.

Deep breathing practiced in tai chi aids mental and visual concentration and allows the body to relax promoting the flow of Qi.

Minimal complications. Low impact and low velocity allow for minimal complications to muscles and joints.

Reduced stress and anxiety. The deliberate movements promote relaxation and mindfulness – being present in the moment. Improving sleep, focus and memory.

Empowerment. Tai chi can improve the self-efficacy of individuals needing to make changes for the benefit of their health, well-being and self-esteem. Self-efficacy refers to an individual's belief in their capacity to execute behaviours necessary to produce specific performance attainments (such as smoking cessation or taking on new challenges for example).

Who can benefit from tai chi?

Tai Chi is an exercise suited for many people due to its low impact on joints and muscles. Its gentle and slow action make it especially suitable exercise for seniors and those with health concerns. Clinical studies show tai chi can be of benefit to health and also improve some health disorders. Some examples include:

Chronic Obstructive Pulmonary Disease (COPD) – symptoms were shown to improve after 8 weeks of regular Tai Chi Chan (TCC) practice (1).

Arthritis – after 8 weeks of tai chi, improvement was seen in pain, fatigue, stiffness and helplessness. At one year, improvements were maintained and 30% of participants continued tai chi practice (2).

Lower-back pain - results show tai chi significantly reduced the intensity of back symptoms by improving flexibility and strengthen in abdominal and pelvic muscles (3).

Better balance. Tai chi is recommended for improving balance, muscle strength and confidence for the prevention of falls (especially important for the elderly (4).

Improving and maintaining physical fitness

To improve and maintain physical fitness it is recommended that every adult should aim for at least 30 minutes of moderately intensive physical activity preferable every day. This should include cardiorespiratory, resistance, flexibility and neuromotor training.

What can cause limitations to performing certain exercises is individual to health status and physical function. What is also taken into consideration is the enjoyment of an activity which encourages adherence and maintenance to the exercise programme.

Tai chi can improve well-being and is easy to learn, can be practised almost anywhere and is inexpensive. It is suitable for everyone, intensity being adjusted to suit physical condition, and can be enjoyed over a life-time.