While fitness trends like high-intensity interval training (HIIT) have only gained traction in the last two decades, various forms of exercise have much deeper historical roots. For instance, Pilates was developed nearly a century ago to help rehabilitate injured soldiers and dancers, while yoga can be traced back over 5,000 years. Wrestling, too, is ancient, with cave art depicting it appearing over 15,000 years ago.

Tai chi, though starting more recently, is recognized as an age-old practice, created by a Taoist monk around 1300 AD. It continues to be widely practiced today, and for many good reasons.

What is tai chi?

Tai chi is a gentle, yoga-like practice characterized by slow movements, physical postures, mindfulness, and controlled breathing, according to the U.S. National Center for Complementary and Integrative Health (NCCIH).

Originally rooted in martial arts from China, tai chi has evolved primarily to focus on health and rehabilitation. Its increased popularity, particularly in Western countries, is supported by over 500 peer-reviewed medical studies, as highlighted by Peter Wayne, director of the Osher Center for Integrative Medicine at Harvard Medical School and Brigham and Women’s Hospital in Massachusetts.

Today, tai chi attracts millions globally, according to Dr. Paul Lam, a family medicine doctor in Sydney who has been practicing since 1974 and is now a tai chi instructor. The practice involves following precise movements and postures similar to yoga, and because both are low-impact, ancient exercises offering comparable health benefits, they are often seen as having more similarities than differences, especially for older adults.

What are the health benefits of tai chi?

Tai chi provides numerous health advantages, the most extensively researched benefits include alleviating symptoms of “arthritis, Parkinson’s disease, and chronic obstructive pulmonary disease (COPD),” states Dong-Yun Wang, a physical therapist in Flushing, New York, who suggests tai chi for her physical therapy patients.

It has been shown to enhance posture and sleep, as well as “reduce stress, boost immunity, and lower blood pressure,” according to Lam.

Wayne further mentions that the practice also “enhances balance and mobility while decreasing fall risk in older adults.” Additionally, there’s evidence indicating it “helps relieve neck, back, and knee pain,” and even “improves cognitive function and mood.”

Regular practice of tai chi can enhance both upper- and lower-body strength. “When done consistently, tai chi can rival resistance training and brisk walking in boosting aerobic fitness, especially beneficial for seniors,” notes Wang.

Are there any downsides to tai chi?

Although tai chi offers many benefits, it may not be suitable for everyone. “As with any activity, there is a potential for injury in tai chi,” advises Lam. However, research from 2019 suggests that injuries from tai chi are significantly lower than those associated with other types of exercise, and the NCCIH concludes that it “appears safe for most individuals.”

Moreover, since tai chi differs considerably from typical Western exercises, emphasizing slow moves and mindfulness, “it might take several weeks to feel comfortable enough to enjoy and benefit from it fully,” Lam explains. To start practicing, Wang suggests checking online for local tai chi classes or finding someone experienced to join in.

If you’re in a larger city, “you might find a group practicing in a park or public area,” Wang says. You can approach the instructor leading the class and join in, mirroring the group’s movements.

To increase enjoyment and improve commitment, Wayne recommends finding a friend or family member to start this journey with you.