Tai Chi instructors typically offer an orientation for new students to help them feel comfortable and safe before class begins. This part of the session is also an excellent time to discuss underlying health concerns. In addition to boosting flexibility and strength, tai chi improves balance. Regular practice can increase proprioception, which helps reduce the risk of falls in older adults and may lower anxiety symptoms.
Improved Balance and Coordination
Tai Chi is often called “meditation in motion,” there’s growing evidence it can prevent or treat many health problems. Practicing this ancient Chinese martial art is safe for almost everyone. It can be performed in various settings, including seated positions that suit people with limited mobility. The movements in tai chi focus on balance and coordination, which improves with practice. Practicing regularly can also reduce your risk of falls. One study found that people who took tai chi classes Lambertville, NJ, thrice per week for 12 weeks had improved bone density and postural control compared to those who did not. Tai chi also helps restore your body’s energy flow, known as qi. Qi travels along energy pathways, or meridian channels, extending from your fingertips to your toes. When this flow is blocked, it can contribute to health problems. The slow and graceful movements in tai chi helps keep qi flowing freely.
Reduced Stress and Anxiety
Tai Chi is a moving meditation, which is excellent for relieving stress. The movements are fluid, circular, and slow; deep breathing helps relax the mind and body. Tai chi exercises are equally balanced between yin and yang, or opposite forces that complement each other (like light and dark or male and female). Studies on the effects of Tai Chi on mental health and well-being have shown that it has positive benefits. Tai chi is adaptable for almost any age or physical condition. Even seated versions of the exercises are suitable for those who can’t stand for the duration of a Tai Chi class. A well-aligned body is essential since good posture strengthens the deep stabilizer muscles that support the spine and makes it easier for qi to flow through the body.
Increased Flexibility
The slow, fluid movements of Tai Chi increase flexibility in a safe and controlled manner. Flexibility is essential for preventing injuries when doing other types of exercise and improving balance. One study found that people who practiced Tai Chi improved handgrip strength and walking distance more than those who took traditional aerobics classes. This is likely because Tai Chi incorporates many muscle groups to move the body, improving mobility. Each class begins with a warm-up to help students stretch their bodies and relax. They then progress to slow, circular motions, focusing on breathing deeply and mindfully engaging with their body. This is similar to the mindfulness elements that are part of some types of meditation. A randomized trial found that Tai Chi significantly reduced the intensity of low back pain among participants who performed it compared to those who didn’t. This is an excellent benefit of Tai Chi for those who suffer from chronic back pain and other health conditions.
Better Sleep
Getting enough sleep is challenging for many adults. Stress from the pandemic lockdowns and anxieties about work and finances can cause insomnia. Sleep loss also increases with age and with health conditions like arthritis. Tai Chi has been shown to improve sleep for healthy people and those with chronic conditions. Researchers found that tai chi improved sleep quality by decreasing perceived stress and anxiety and improving mood and self-esteem. The slow, controlled movements in tai chi help connect the mind to the body. This helps reduce tension and improve focus and memory, leading to better sleep. Tai chi’s gentle movements promote the flow of qi, or energy, through “energy pathways” called meridian channels that extend to your fingertips and toes. Qi is essential for physical and mental well-being, but when blocked, you may experience illness and pain, including chronic fatigue, depression, or insomnia. Tai chi balances your yin and yang to keep your qi flowing.
