Tai chi is a practice that started as a tradition in China. It is based on martial arts, involving slow motion and deep breathing. Tai chi has many mental and physical benefits. Tai chi can benefit you by lower anxiety, depression, and cognition decline.
1. Tai Chi Promotes Weight Loss
People who want to lose weight can benefit from practicing tai chi regularly. One research monitored weight adjustments in an adult group that practiced tai chi for 45 minutes five times a week. These adults lost a little more than a pound at the end of the 12 weeks, making no further lifestyle modifications.
2. Improves Cognition in Older Adults
Tai chi may enhance cognition in older adults with cognitive impairment. In particular, older adults can benefit from tai chi, which can result in enhanced memory and functioning abilities, such as paying attention and performing complicated tasks.
3. Reduces Falling in Older adults
Tai chi can help improve the balance and motor function and decrease the fear of falling in older adults. After 8 weeks of exercise, it can decrease real falls and decrease falls considerably after 16 weeks of exercise in older adults.
Because fear of falling can decrease independence and quality of life, and falling can lead to severe complications, tai chi can provide the added benefit of enhancing the quality of life and overall well-being in the elderly.
4. Improves COPD Symptoms
People with COPD may benefit from practicing tai chi. Tai chi exercise may improve some symptoms of chronic obstructive pulmonary disease (COPD). In one study, individuals with COPD spent 12 weeks practicing tai chi. They have improved their exercise ability at the end of the research and reported a general improvement in their quality of life.
5. Tai Chi May Reduce Stress
Although most evidence is anecdotal. However, one of the primary benefit of tai chi is its ability to decrease stress and anxiety. In 2018, one study compared the effects of tai chi on stress-related anxiety.
There were 50 participants in the research. Researchers discovered that tai chi offered the same benefit as a method to manage stress-related anxiety.
Because tai chi also involves meditation and concentrated breathing. The scientists observed that tai chi can be also superior to other types of stress-related problems.
Tai chi is very convenient and has less impact than many other exercises. The scientists discovered it safe and accessible. So if you are healthy and have stress-related anxiety, it may benefit from practicing tai chi.
6. Tai Chi Help Better Sleep
Practicing tai chi regularly can help you get more sleep. One study followed young adults after they attended two tai chi classes a week for 10 weeks.
The people who practiced tai chi experienced improvements in their sleep quality. The same group also encountered a decrease in their symptoms of anxiety. Tai chi can benefit older adults by improving their sleep quality.
7. Tai Chi Improves Mood
If you are depressed or anxious, tai chi can help improve your mood. A preliminary study shows that regular tai chi may reduce depression symptoms.
The slow, careful breaths and motions are thought to have a beneficial effect on the nervous system and hormones that regulate mood. Therefore, tai chi can benefit people living with depression and other neurodevelopmental problems.
To establish a clear connection between tai chi and enhanced mood, we need further studies.
8. Reduces Parkinson’s Disease
In a controlled study in 195 respondents, a frequent practice of tai chi has been discovered to reduce the number of falls in individuals with Parkinson’s disease. Tai chi can also benefit you to boost the power of your legs and your general balance.
9. Prevents Fibromyalgia
Tai chi may help in chronic disease management. A study in 2018 showed that practicing tai chi may benefit people with fibromyalgia.
Study participants who practiced tai chi for 52 weeks showed higher improvements compared to aerobic exercise participants.
If you have fibromyalgia, tai chi may benefit you in managing the symptoms.
10. Reduces Arthritis Pain
Fifteen respondents with rheumatoid arthritis (RA) exercised tai chi for 12 weeks. The respondents recorded less pain at the end of the research and enhanced mobility and balance.
Another 40 respondents with knee Osteoarthritis (OA) practiced 60 minutes of tai chi in for 12 weeks twice a week. The respondents recorded pain reduction and enhancement in mobility and quality of life.
They have also found Tai chi to be efficient in treating knee OA. If you have arthritis, always speak to your doctor before you start tai chi. Tai chi may benefit people with Osteoarthritis and rheumatoid arthritis.
Tai chi is an exercise that can benefit both healthy adults or adults living with chronic conditions. Tai chi’s benefits include improved sleep, improved weight loss, and mood management. If you’re interested in trying tai chi, an instructor can help you get started.
Frequently Asked Questions
Both tai chi and yoga are types of practice that involve meditation and deep breathing and have comparable benefits such as relieves stress improves mood.
Tai chi is regarded as a safe exercise. After practicing tai chi, you may encounter some aches or pains if you are a beginner. It combines more strict forms of tai chi and unsuitable tai chi exercise with enhanced danger of joint injury. Especially if you’re new to tai chi, consider attending a class or working with a teacher to decrease your injury from danger. Talk to your healthcare provider before starting a fresh workout program if you are pregnant.
Tai chi focuses on correct posture and accurate movements, which is hard to learn on your own. Take a class or get a teacher if you’re new to tai chi.
There are five different tai chi styles, and you can change each style to suit your objectives and your personal fitness level. All tai chi styles integrate ongoing motion from one pose to the next.
Yang’s Tai Chi Style
Wu Tai Chi Style
Sun Tai Chi Style
Hao Tai Chi Style
Chen Tai Chi Style
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Effects of Tai Chi and Walking Exercises on Weight Loss, Metabolic Syndrome Parameters, and Bone Mineral Density: A Cluster Randomized Controlled Trial“, Evidence-Based Complementary and Alternative Medicine, vol. 2015.
Patterns and Perceived Benefits of Utilizing Seven Major Complementary Health Approaches in U.S. Older Adults. J Gerontol A Biol Sci Med Sci. 2018.
Effects of Tai Chi on exercise capacity and health-related quality of life in patients with chronic obstructive pulmonary disease: a systematic review and meta-analysis. Int J Chron Obstruct Pulmon Dis. 2014.
Qigong and Tai-Chi for Mood Regulation. The Journal of Lifelong Learning in Psychiatry. 2017.
Exploring Tai Chi in rheumatoid arthritis: a quantitative and qualitative study. BMC Musculoskelet Disord. 2010.
Tai Chi is effective in treating knee osteoarthritis: a randomized controlled trial. Arthritis Rheum. 2009.– 10 references