Studies Confirm Health Benefits of Tai Chi

It has long been suggested that the practice of Tai Chi can produce numerous health benefits, so the recent findings in scientific studies don't come as a complete surprise to many of us who practice this ancient Chinese form of conditioning and self-defense. However, it is interesting to know that this increasingly popular activity is showing positive results under the lens of modern science as well. In a 2008 study from the American Journal of Chinese Medicine, a study with a five-year follow-up found that individuals practicing Tai Chi for this period of time showed a reduced decline of aerobic capacity, as well as a smaller increase of one’s body-fat ratio compared to more sedentary participants. Previous studies by the same researchers on elderly participants have demonstrated that Tai Chi also benefits muscular strength and flexibility.

The deep breathing and mind concentration required during the practice of Tai Chi help to produce a balance between our body and mind, and when performed in a long-term practice routine, the benefits continue to accrue. Tai Chi is truly a marvelous form of low-impact exercise that costs very little to study and participate in, and can also be learned for its martial or self-defense applications. In numerous cities across the globe, one doesn’t have to look far to find a group or class practicing in a park on a weekend morning.

A 2007 study from The Journal of Alternative and Complementary Medicine details other potential benefits of practicing Tai Chi. They include improved balance, increased psychologic well-being, sleep enhancement, lower blood-pressure, and reduced tension, depression, and anxiety (due to increased noradrenaline production and decreased salivary cortisol following Tai Chi).

I personally began my study of Tai Chi following the breakage of my left ankle in 2001. Within weeks of having the cast removed, I began participating in a Tai Chi class. It proved to be an excellent method of gently regaining strength, flexibility, and balance without the jarring impact associated with other forms of exercise. I’ve continued my practice to this day, and find it to be very helpful in stress-relief, relaxation, and overall health maintenance. Taking a 30 or 40 minute break from the busy routines of daily life to perform Tai Chi does wonders for both increasing my enjoyment of life as well as allowing me to function optimally, with a clear mind and plentiful energy. My recommendation? Get out and give it a try!

Sources:

Lan C, Chen SY, and Lai JS. Changes of Aerobic Capacity, Fat Ratio and Flexibility in Older TCC Practitioners: A Five-Year Follow-Up. American Journal of Chinese Medicine 36(6):1041-1050.

Ho TJ, Wen-Miin L, Lien CH, Ma TC, Kuo HW, Chu BC, Chang HW, Lai JS, and Lin JG. Health-Related Quality of Life in the Elderly Practicing T’ai Chi Chuan. The Journal of Alternative and Complimentary Medicine 13(10):1077-1083.

Author: Adrian Baume, L.Ac., practices Acupuncture and Chinese herbal medicine at Traditional Acupuncture Health Center (http://www.acupuncturechico.com) in Chico in Northern California. He also practices Tai Chi and nutritional medicine.