Tai chi has a long and storied history of helping people calm their minds, increase their balance and flexibility, and connect with their communities. While some may dismiss this practice as nothing more than a post-retirement pastime, that could not be further from the reality—which is that people of all ages can experience the benefits. Plus, getting started is beyond easy.
What is tai chi?
Tai chi is an ancient Chinese martial art. While historians don’t know exactly when the practice began, it may have been as early as the 8th century.
“Tai chi started as a martial art in a time when danger came from violent attacks from marauders and enemies,” says Andrea Lepcio, certified Tai Chi For Health Institute instructor and founder and owner at fitness training company Mighty Fit. “Today, danger comes more often from within our bodies. Tai chi has become a mind-body practice that strengthens the body, improves balance, and brings harmony.”
If you were to watch a tai chi class in action, you’d see a series of gentle, slow exercises conducted in close succession. These wave-like movements pair with breathing patterns that calm the body. That said, there are many different styles of varying levels of popularity, including Yang style, the most popular style, which involves large fluid movements, and Chen style, which is considered the oldest form of tai chi.
The health benefits of practicing tai chi at any age
Tai chi has benefits regardless of the practitioner’s age. “While it’s true that tai chi is often recommended for older individuals because of its gentle, low-impact nature, younger people can also benefit greatly. For younger practitioners, tai chi builds strength, flexibility, and coordination,” says Jenelle Kim, doctor of Chinese Medicine. “It’s an excellent way to manage stress, improve focus, and increase body awareness, which is useful in everything from sports performance to daily life.”
While studies on the effects of tai chi are relatively small, the findings so far are promising. Lepcio references a 2007 study conducted on 702 participants that found that weekly tai chi community practices may reduce falls among “relatively healthy, community-dwelling older people.” This is significant, given that falls are the second leading cause of unintentional injury death worldwide, according to the World Health Organization (WHO).
And new research published in the journal Front Public Health in 2023 found that the martial art may improve both static and dynamic balance in older people. Static balance refers to one’s ability to hold a pose (like standing on one foot) without falling, while dynamic balance is about remaining in control while you’re performing different movements (like shifting your weight forward and backward).
Since you’re not lifting weights (or even body weight) when you practice tai chi, you shouldn’t expect massive muscle gain from the practice. Instead, you can enjoy a low-impact workout that may still improve your overall fitness, according to a 2021 meta-analysis, through controlled motions. “Tai chi’s slow, deliberate movements help enhance balance by strengthening the muscles and improving coordination,” says Kim. Many teachers believe that the practice may also improve circulation, though we don’t yet have the research to prove that.
Of course, if you’ve heard anyone talk about tai chi, you’ve probably heard raves about its mental health benefits. A 2023 meta-analysis found that the martial art reduced participants’ symptoms of depression and anxiety, improving their overall quality of life. “Tai chi incorporates deep breathing and mindful focus, which helps calm the nervous system and reduce stress,” says Kim. She adds that practicing this regularly may promote mental clarity and ease stress, especially for those who feel too antsy to try seated meditation.
How to get started with tai chi
Lepcio suggests trying a class led by a trained instructor simply by searching online for the closest beginner tai chi class—or even checking one out on YouTube to see what you think. And remember: This martial art really is for everyone, so grab a friend and try it out. “Younger people are often under stress,” Lepcio adds. “Tai chi is an excellent practice for focusing on the breath in this moving meditation.”
In case you want to give tai chi a try right now, though, we asked Kim for a few beginner movements to do at home. So put on some comfortable clothes, clear away some space, and get moving.
Starting Posture
Stand with your feet shoulder-width apart and your knees slightly bent. Place your arms by your side. Stand upright and bring attention to your breathing. Inhale deeply through the nose and then exhale through the mouth.
Parting the Horse’s Mane
“From the starting posture, step one foot forward and move both hands in a circular motion as if you are holding an invisible ball,” says Kim. “One hand moves up in front of your body, while the other moves down by your side.”
Cloud Hands
“In a gentle, continuous motion, shift your weight from one leg to the other while moving your arms in a wave-like pattern across your body,” says Kim.
Again, the best way to experience tai chi is in the company of other people of all ages. So put on some comfy clothes and experience the mind/body benefits of this time-tested practice.
More on fitness and workouts:
- What is the 12-3-30 workout?
- Just how much exercise do I need each week, according to experts
- How to stay in shape in your 30s, 40s, and 50s
- How 30-second micro-workouts can boost your energy and help you get fit
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