Tai chi – gentle, nourishing exercise
Looking for a new activity that’s suitable for almost everyone? Our fitness consultant Craig Wise suggests trying tai chi.
When we think of martial arts, our minds go to high-intensity karate, judo, or ju-jitsu, but there are other disciplines too, including tai chi chuan – or tai chi as it’s more commonly known.
So what is tai chi? Isn’t it that strange thing we see in Hollywood comedies, with lines of people shuffling their feet and slowly moving their arms like a snail- paced Bruce Lee? Well, yes and no.
Tai chi is sometimes called “moving meditation”, as it’s based on a series of flowing movements as you shift from one stance to the next.
There are 108 moves in the tai chi repertoire, and while they’re easy to learn, the ongoing challenge is in mastering them fully.
The difference between tai chi and yoga
Tai chi and vinyasa flow yoga appear similar in many ways, with their focus on breathing and controlled, flowing movement between poses. However, there are a number of differences.
For example, tai chi is based on movements in a standing position with the weight supported by the legs, whereas yoga poses tend to be supported on legs and/or arms, which can stress the wrists and shoulders. Also, the way yoga is often taught, the positions are focused on static core stability and overall flexibility, while tai chi develops core strength through movement.
The upside of tai chi
The slow movement and positioning of the hands and feet enhances the mind–body connection. With this enhanced connection, we get improvements in balance and coordination. There are many other benefits to tai chi, including reduced stress, better sleep, better posture, greater aerobic capacity, better mobility and balance, and an increase in the muscular strength of the legs.
Several studies have shown that tai chi reduces the risk of falls in older people and can help in rehabilitation after strokes.
The low-impact nature of tai chi makes it suitable for just about everyone, even those who suffer back ache or bad knees – issues which can make yoga tricky. In fact, many people show a greater range of motion as they build up strength in their legs, and the deep breathing involved, coupled with the strengthening of the abdominal area, can alleviate back pain.
The big upside of tai chi is that it’s cheap. No expensive equipment is needed, you can do it just about anywhere, and you don’t need to be super fit to start.
The downside of tai chi
If you’re looking for a targeted weight-loss activity, then tai chi might not be your best starting point. But any activity burns calories, so slipping it into your mix won’t be a bad thing. However, its other health effects – such as better sleep, improved mental health, and more – may ultimately help indirectly with weight loss.
There really are no downsides to tai chi. It’s truly an all-levels activity from beginner to advanced. And if you don’t think you can stand for long enough, try chair chi.
(There are plenty of chair chi tutorials on YouTube if you want to see what it’s about.)
The verdict
With the many benefits of tai chi and its accessibility, why not give it a crack? Tai chi classes exist around the country. Googling “beginner tai chi” along with your location will get you on the way.
What the research says
A 2016 literature review by the Canadian College of Physicians concluded there was excellent evidence that tai chi improved balance and aerobic capacity in those with poor fitness. The researchers also found good or excellent evidence that tai chi helped with depression, improved cognitive capacity in older adults, and benefited those with osteoarthritis and Parkinson’s disease.
There was also fair evidence of its benefit for – among other things – improving sleep and improving quality of life for those with high blood pressure, fibromyalgia, and osteoporosis.
No studies found that tai chi worsened a condition. A safety review of tai chi found “adverse events were typically minor and primarily musculoskeletal; no intervention- related serious adverse events have been reported.” For more information, see www.cfp.ca/content/62/11/881.short.