Tai Chi is growing in popularity as a healthy habit and is sometimes referred to as mobile meditation. It consists of a series of slow movements, gentle body postures, controlled breathing, and a meditative state of mind.
Tai Chi originated as a form of martial art in China, but has since evolved into a healthy practice. Now, it can be used to help you improve your health and well-being, and it can even be incorporated into a rehabilitation program.
Tai Chi also has many health benefits, including enhanced balance, better cognitive abilities, and improved mood. If you’re interested in learning more about Tai Chi and how you can benefit from the practice, keep reading.
Styles of Tai Chi
There are five main schools or forms of Taijiquan, including Chen, Yang, Wu, Hau, and Sun. Although each style is named after the family that developed the form, they are all based on the same principles. The main differences are in position, speed, and athletic power.
- Chen style: As the oldest form of Taijiquan, Chen-style Taijiquan is characterized by alternating fast, explosive movements with slow, gentle movements. It also mobilizes the cardiovascular system and provides maximum physical exercise.
- Yang style: Yang style Taijiquan is the most popular form of Taijiquan today, which is characterized by gentle movements and large movements. This form is ideal for people who are injured or prefer a low-impact form of exercise.
- Wu Style: The focus of the Wu style is to change the incoming force by leaning forward slightly. This style is often characterized by softness and is perfect for those who want to strengthen their lower back and core.
- Hau Style: This lesser-known style emphasizes internal forces. Houquan is an advanced form of Tai Chi and is not recommended for beginners.
- Sun Style: The newest form of Tai Chi, the Sun Style consists of lively footwork and a slightly higher stance that mimics dance. It is also used in many programs for arthritis patients.
Benefits of Tai Chi
Research on centuries-old Tai Chi practice suggests that it may provide many potential health benefits. Not only does it keep you active and active, but it may also help improve balance, mood, and quality of life. Here’s a closer look at some of the potential health benefits of tai chi.
Improves balance and stability
Studies have shown that practicing Tai Chi can reduce the risk of falls, as the movements of Tai Chi promote balance and stability. It can even improve balance in people with mild to moderate Parkinson’s disease.
For example, a review of three studies found that people with Parkinson’s disease practiced Tai Chi for 60 minutes each 2 to 3 times a week for at least 12 weeks and had fewer falls compared to interventions such as resistance training and stretching.
Another review found that tai chi also reduced the chance of falls in older adults by 20%. But researchers note that other forms of exercise are also important, especially those that include functional movements, such as standing up from a chair, standing up, or rotating while standing. These types of exercises also improve balance and stability and reduce the number of falls by almost 25%.
Helps manage pain
There is evidence that tai chi can help people with fibromyalgia sleep better and cope with the pain, fatigue and depression that comes with it. In fact, a review of six studies found that people with fibromyalgia experienced improved sleep quality, reduced fatigue, and improved quality of life after one to three 60-minute tai chi sessions over a 12-week period.
Tai Chi may also help manage chronic pain or pain caused by osteoarthritis. In fact, both the American College of Rheumatology and the Arthritis Foundation highly recommend Tai Chi to treat knee osteoarthritis.
Several studies have also found that tai chi can help relieve knee pain. One review found that 30 to 60-minute tai chi 2 to 4 times a week for knee osteoarthritis helped reduce pain and stiffness and improve physical function. Participants’ balance and mental health also improved.
At the same time, another review found that people with knee osteoarthritis consistently practiced Tai Chi showed improved walking ability and postural control. However, the researchers noted that more high-quality studies are needed to confirm these findings.
Improve quality of life
Practicing tai chi may also help improve the quality of life for people with heart failure and cancer. For example, researchers have found that tai chi can help manage symptoms of anxiety and depression in people with cardiovascular disease or other heart risk factors. This also has a positive impact on their quality of life.
Another study found that older adults can enhance their mental health, such as reducing stress and boosting self-esteem, by consistently practicing tai chi. It can be useful even for breast cancer patients. In fact, one study found that tai chi was significantly superior to traditional interventions in improving quality of life.
Improves cognitive performance
In addition to relieving stress and improving mental health, tai chi may also have an impact on cognitive performance. A meta-analysis published in the Journal of Exercise and Health Sciences reported that while exercise generally improves cognitive function, tai chi may be the best option because it is easily accessible to older adults. In addition, mental exercises and repetitive movements may affect memory function.
At the same time, another review looked at the use of tai chi in the early stages of dementia in people around the age of 78. They found that practicing for 30 to 60 minutes each three times a week had a positive effect on certain cognitive functions, such as semantic memory (word recall), verbal learning/memory, and self-perception of memory.
Relieves symptoms of chronic diseases
There is also some evidence that tai chi may help manage symptoms of chronic diseases such as type 2 diabetes. For example, a review of 23 studies found that tai chi helped lower fasting blood sugar, body mass index, and total cholesterol in people with the condition.
It even improves their quality of life by reducing pain and improving physical function. Nonetheless, the researchers noted that more research is needed due to the small size of the studies under review.
Techniques for Tai Chi Exercises and Classes
While Tai Chi can be practiced at home with the help of online videos, it can be helpful to learn Tai Chi first in a classroom designed for beginners, especially since there are so many different steps and movements to learn.
Many times, you can find classes at your local hospital, community center, or YMCA, but there are also some tai chi studios. Here are some things to look out for when starting tai chi.
- Imitation coaching: When you’re just starting out, it’s a good idea to try to imitate the coach and recognize that you may not be able to perform all the movements exactly the way they should. It’s okay. Doing tai chi takes time and patience.
- Be mindful of your posture: While many tai chi movements are fluid and dance-like, it’s also important to keep your posture upright. A lazy posture is not conducive to the goal of developing a strong core.
- Pay attention to your balance: To prevent falling while doing tai chi, it’s important to keep your center of gravity low. This can be done by bending the knee slightly. If you’re particularly unstable, looking for a chair version of Tai Chi may help.
- Keep your body relaxed: Tai Chi requires fluid movements and mindfulness. You can accomplish both of these tasks by releasing any tension and imagining what is happening in your body. Try to focus on what you’re doing and avoid nervousness or stiffness.
- Have fun: Tai Chi should bring you peace and contentment, but it should also be enjoyable and not feel like a chore. If you’re having a hard time passing the course, then this might not be for you.
Check yourself in and assess how you feel about Tai Chi. Our goal is to make you feel refreshed and calm when you finish your workout.
Tai Chi and Yoga
While both tai chi and yoga involve fluid movements and a meditative mindset, there are some differences in how they are implemented. For example, yoga requires maintaining different postures, while tai chi is a form of martial art that resembles dance. Other than that, there is not much difference in terms of purpose and benefits.
Both yoga and tai chi can help you build muscles, build strength, and you can choose low or strict intensity depending on your needs. They also have very similar benefits, including boosting mood, improving posture, and managing symptoms of chronic illness. And, like tai chi, yoga offers a variety of different styles, from gentle movements to physically demanding ones.
Since there is no evidence to suggest which one is better for your health needs, this may depend on personal preference or physical limitations. Alternatively, you can choose to incorporate both into your healthy habits.
Discuss both options with your healthcare provider to determine which one is right for you. They can assess your level of health and medical condition and help you make a decision.
