Understanding Tai Chi
Tai chi, sometimes called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pausing. Anyone, regardless of age or physical ability, can practice Tai Chi. it doesn't take physical prowess. Rather, Tai Chi emphasizes technique over strength.
Tai Chi is used to:
- Reduce stress
- Increase flexibility
- Improve muscle strength and definition
- Increase energy, stamina and agility
- Increase feelings of well-being
Tai Chi has more than 100 possible movements and positions. You can find several that you like and stick with those, or explore the full range. The intensity of Tai Chi varies somewhat depending on the form or style practiced. Some forms of Tai Chi are more fast-paced than others. However, most forms are gentle and suitable for everyone. And they all include rhythmic patterns of movement that are coordinated with breathing.
Stress reduction and other benefits of Tai Chi
Like other practices that bring mind and body together, Tai Chi can reduce stress. During Tai Chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the present, and the effects may last well after you leave your session.
Tai Chi may also help your overall health, although it's not a substitute for traditional medical care. Tai Chi is generally safe for people of all ages and levels of fitness. Older adults may especially find it appealing because the movements are low impact and put minimal stress on muscles and joints. Tai Chi may also be helpful if you have arthritis or are recovering from an injury.
Despite its ancient history, Tai Chi has been studied scientifically only in recent years. And that research is suggesting that tai chi may offer numerous other benefits beyond stress reduction, including:
- Reducing anxiety and depression
- Improving balance and coordination
- Reducing the number of falls
- Improving sleep quality, such as staying asleep longer at night and feeling more alert during the day
- Slowing bone loss in women after menopause
- Lowering blood pressure
- Improving cardiovascular fitness
- Relieving chronic pain
- Improving everyday physical functioning
Learning to do Tai Chi
Wondering how to get started? You don't need any special clothing or equipment to do Tai Chi. A Tai Chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice Tai Chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. During classes, the instructor can give you personal guidance and correct any errors in your style before they become habit.
Putting tai chi into practice
To reap the greatest stress reduction benefits from Tai Chi, consider practicing it regularly. Many people find it helpful to practice Tai Chi in the same place and at the same time every day to develop a routine. But if your schedule is erratic, do Tai Chi whenever you have a few minutes. You can even draw on the soothing concepts of Tai Chi without performing the actual movements if you get stuck in stressful situations — a traffic jam or a work conflict, for instance.