Researchers and physicians alike promote the heart-healthy benefits of aerobic exercise, but less attention is given to activities that improve balance. As we age, balance becomes increasingly important in reducing the risk of falls and helping us move with ease through daily living. Tai Chi, a traditional Chinese mind-body exercise that has been practiced for many centuries, is a safe way to improve balance, with many additional health benefits—a few of which are listed here.
Health Promoting Benefits of Tai Chi
Reduces stress and improves mood. There is a strong correlation between any type of exercise and stress reduction, but Tai Chi includes the added benefits of meditation and focused breathing. The slow, mindful breaths and movements associated with Tai Chi have a positive effect on the nervous system and mood-regulating hormones.
Improves sleep quality. A systematic review that included healthy adults and patients with chronic conditions showed sleep improvements in both groups. Nine randomized trials reported that 1.5 to 3 hour each week for a duration of 6 to 24 weeks of Tai Chi significantly improved sleep quality(1).
Increases strength. In addition to promoting balance, the movements of Tai Chi build strenth in both the upper and lower body. When practiced regularly, Tai Chi can be comparable to training with resistance bands.
Improves fibromyalgia symptoms. Fibromyalgia, a disorder that includes widespread pain, tenderness, and fatigue, is more prevalent in older adults. A recent study from Tufts University showed that Tai Chi had similar or greater benefits as aerobic exercise and is a good therapeutic option(2).
Getting Started with Tai Chi
If you are interested in trying Tai Chi, check out your local community center or YMCA for classes, as many of these facilities are beginning to open up, especially in an outdoor setting. You can also do a Google Search on “Tai Chi near me” which may direct you to a local martial arts studio.
Can I Learn Tai Chi from a Video?
The jury is out on learning Tai Chi from a book or video, with experts weighing in on both sides. However, since live classes may not be an option short-term, my suggestion is to try it. Here is a list of videos available through Amazon. To try a liveTai Chi class via Zoom, check out OmPractice.com, which offers a wide range of mind/body classes including yoga and Tai Chi.