You may have seen people doing tai chi in your local park, and for good reason. Thanks to its mental and physical health benefits, the centuries-old practice remains a popular way to train the body and mind. The question is: how does it work and should you join?
Shifu Shirley Chock, owner and CEO of Aiping Tai Chi in Milford, Conn., tells Yahoo Life that tai chi is a moving meditation originating in China that is believed to be a gentle form of exercise because of the its slow and fluid movements. But there is much more, he says.
It’s often described as something for older people because it’s a low-impact exercise that can be easily modified for people with limited mobility, Chock says. However, if you look back into the history of tai chi, you will learn that it was first developed as a combat art. In its truest form, it is a martial art that harnesses the power of efficient movement by releasing the body’s tensions and allowing the whole 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 offers cardiovascular benefits, weight training and meditation in one practice, he says Shock. Here, experts share more about the positive results of tai chi, how it compares to other forms of movement, and tips for getting started.
How tai chi benefits mental and physical health
Whether you’re practicing in a park, studio, or community center, slow, intentional movements and poses are easy to do, and the positive health and wellness effects are backed by research.
One of the benefits of tai chi is its versatility, Dr. Michelle Loy, a specialist in integrative medicine at NewYork-Presbyterian/Weill Cornell Medical Center and assistant professor of clinical medicine at Weill Cornell Medicine, tells Yahoo Life. Movements can be adapted or practiced while walking, standing or sitting. Due to the combination of gentle movements, meditative state and breath work, it is no wonder that tai chi has physical, mental, emotional and cognitive benefits.
Aside from improvements in muscle strength, flexibility and balance, clinical studies have shown a number of other unexpected health benefits, including:
Pain reduction for people with fibromyalgia
Decrease in blood pressure in patients with prehypertension
Control blood sugar levels for type 2 diabetics
Slowing the progression of Parkinson’s disease
Improving memory in the early stages of dementia
Reduce stress, anxiety, depression and other mood disorders
Loy points out that studies conducted among adolescents show a specific improvement in their self-concept and psychological well-being.
These benefits have been seen in young, middle-aged and elderly 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 their tai chi practice because of its physical health benefits, Chock adds. However, I believe that tai chi’s most profound impact on well-being is its stress management benefits. Many stress management practices teach you to relax in an artificially calm and peaceful environment, often when you are still. Tai chi teaches you to relax while your body is in constant motion, giving you the tools you need to stay focused, centered, and relaxed while your body experiences mild stress through movement.
how to start
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’s also safer than other forms of exercise.
Many studies have indicated that there are no negative side effects in people who practice tai chi, he says. However, experts say it’s important to do your research on instructors when you’re first starting out, since there’s no national standard for certification.
It’s important to think about your goals when starting your tai chi journey and find the right instructor or school that can best lead you toward those goals, Chock says. If you are recovering from an injury or suffer from chronic back or knee pain, you need to find an instructor well-versed in body mechanics who makes it a priority in their classes to correct students’ structural alignments. Unfortunately, tai chi students can aggravate their pre-existing injuries if they don’t have the guidance on how to properly align their knees with their feet, hips and shoulders during the movements.
According to Loy, it is also important to receive face-to-face instruction. Learning tai chi from a video or book doesn’t guarantee you’ll do the moves correctly or safely, he says. Loy also suggests talking to your health care provider for recommendations if you have an existing health condition.
If your first tai chi experience isn’t right for you, try taking classes with another instructor or school until you find the right atmosphere that aligns with your goals, says Chock. It also encourages people to start sooner rather than later. In my 15 years of teaching tai chi, the most common comment I hear from my older students is that they wish they had started the practice in their younger years.
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