Imagine this: A quiet setting, away from the busy and sometimes exhausting existence we experience in our daily lives; a breath felt so deeply inside your core that it seems to release the tension that’s built up in your muscles over many hours; a movement so slow and precise that it feels as if your arms and hands are moving on their own, weightless in the atmosphere. These are just a few features of the ancient meditative exercise known as t’ai chi.

What Is T’ai Chi?

More than 700 years ago t’ai chi began as a method of self-defense, promoting the flow of qi (pronounced “chee”), or life energy, through the body. Since then, it has evolved into a spiritual connection between the mind and body.

Based upon the Taoist philosophy and a theory of balance (yin/yang), the art of t’ai chi promotes the bringing into harmony of opposites: Gentleness is paired with strength; darkness, with light. Through various exercises, known as forms, participants learn to move in fluid motions. The forms often represent nature, and are given names such as “wave hands like clouds” and “grasp the bird’s tail.” As participants flow through the movements, the instructor may ask them to pay attention to their breathing, matching each breath to a form to help create harmony between body and mind. Many practitioners believe that t’ai chi prevents illness, improves health, and extends life.

Effie Chow, PhD, RN, of the East West Academy for Healing Arts in San Francisco, explains: “Yin and yang is the underlying principle of t’ai chi. The external self is yang; the internal self is yin. It’s a balance of nature, and without it there’s havoc, chaos, illness, and destruction.”

What Are The Benefits?

Often recommended as a complement to traditional medicine, t’ai chi has been known to improve both mental and physical health for those who practice it regularly. Health conditions such as high blood pressure, multiple sclerosis, and vascular problems have been improved by the ability of t’ai chi to strengthen muscles, increase flexibility, and enhance cardiac health. Research has shown that t’ai chi can significantly reduce pain and discomfort for those who suffer from osteoporosis or arthritis by incorporating slow and structured movements to relieve joint stiffness.

As our bodies age, we experience normal declines in muscle strength, flexibility, and range of motion that make the effects of t’ai chi especially important for older adults. A study of fall-prone elderly adults (with an average age of 78) published in the Journal of Advanced Nursing confirms this notion. “Regular exercise is important as we get older because when we get to 65, we start losing muscle strength at a rate of up to two percent per year,” says Rhayun Song, PhD, RN, coauthor of the study. Dr. Song’s research group found that a 12-week t’ai chi course improved walking ability and significantly reduced risk of falling. “Low-intensity exercise, such as t’ai chi, has great potential for health promotion as it can help older people to avoid falls by developing their balance, muscle strength, and confidence,” says Dr. Song.

Getting Started

T’ai chi can be added easily to your regular exercise program. Classes are held in many different facilities, including gyms and health clubs, wellness centers, martial arts schools, and community centers. Ask to observe a class to become familiar with the teminology and the instructor’s attention to the participants.