Summary
Tai Chi is an ancient Chinese system of mind-body exercises that focuses on breathing, awareness, and slow movements. Health benefits include improved mood and brain health, aging experience, balance, and quality of life when dealing with chronic diseases. Prolonging life and maintaining a high quality of life are the perfect goals we should always pursue.
To help you get the most out of your mind-body practice, professional Tai Chi instructors – senior Tai Chi masters from China, share a beginner’s guide to Tai Chi.
Here, experts break down the history, principles and health benefits of Tai Chi for beginners, as well as what to watch out for when you first start practicing Tai Chi.
What is Tai Chi?
Tai Chi is one of the oldest and most original martial arts schools in China. It is said to have been created by Wudang Taoist Zhang Sanfeng, and has since been passed down by generations of boxers, developing into many styles and schools. Tai Chi is based on the core ideas of Tai Chi and the Yin-Yang dialectics in traditional Chinese Confucianism and Taoism philosophy, and is based on Chinese medicine and Taoism. It uses guided breathing dance and various animals and birds as the prototypes of movements, creating a combination of multiple functions such as nourishing temperament, strengthening the body, psychological emotions, and social life. It combines the changes of Yin-Yang and the Five Elements in Yixue, and the meridians of Chinese medicine to form a traditional Chinese philosophical sports boxing that combines both internal and external cultivation and hardness and softness. Its characteristics are smooth movements, delicate movements, concise routines, and emphasis on the unity of body and mind, and the combination of inside and outside. Among them, Zhaobao Tai Chi, which has been passed down for more than 600 years without interruption, is even more known as the “living fossil of Tai Chi”. Zhaobao Tai Chi is not only an exquisite martial art, but also a fitness art.
Tai Chi is practiced in slow motion, like flowing water. The whole process is reflected in aerobic exercise, paying attention to balance and nourishing the body, rather than advocating consumption of the body – this also brings a series of health benefits, including better balance, flexibility and coordination. According to traditional Chinese concepts, Tai Chi is a kind of mind-body exercise called internal boxing in the martial arts process, which combines movement, guidance, intention, meditation and deep breathing (breathing). Tai Chi is a way of exercise that cultivates inner peace, strength and consciousness and promotes overall health. It is both philosophical and artistic.
Although there are several different schools of Tai Chi, most of them respect Zhang Sanfeng, a Taoist priest of Wudang, as their ancestor.
History of Tai Chi
Tai Chi is an ancient fitness system that originated in China in the 12th century, according to literature. It was originally developed for self-defense and martial arts, but eventually evolved into a health and wellness practice. Some consider it an evolution of the more ancient Qigong, which is similar in theory.
While there are many different styles of Tai Chi, each is based on a standard set of principles, including:
- Initiating movement with the mind.
- Loosening joints during movement.
- Synchronizing body movements.
- Moving in circles.
- Maintaining a continuous flow.
While Tai Chi remains a common practice in Asian countries, its popularity is growing and sweeping every corner of the world, said Dr. Peter Wayne, associate professor of medicine and director of the Osher Center for Integrative Medicine at Harvard Medical School and Brigham and Women’s Hospital.
About 3.75 million people in the United States practice Tai Chi, according to market data company Statista. Wayne said more and more middle-aged and older people are practicing Tai Chi, but more martial arts or sports forms of Tai Chi are also attracting younger people.
Tai chi is considered a mind-body exercise. “I would even add that tai chi is a mind-body-spirit exercise,” says Ruth Taylor-Piliae, PhD, RN, professor in the Department of Behavioral Health Sciences at the University of Arizona College of Nursing in Tucson. “The mind reflects a person’s thoughts, emotions, attitudes, and beliefs, while the body is our physical health and the mind represents the breath. Tai chi can affect all of these aspects of a person,” she says.
How Tai Chi Works
Breathing, movement, and awareness work together in tai chi. Taylor-Piliae explains that as you move your body through the physical movements (or postures) of tai chi, you need to relax and breathe deeply and naturally while focusing your attention. Your movements are not forced, and your joints are soft (not fully extended), such as keeping a slight bend in your knees.
As for the mental element, Dr. Wayne says, “Tai chi is a very meditative exercise. The movements are slow and mindful when practiced. Some people call it wheel mindfulness or medicine in motion.” Tai chi can help you stay focused during class, relax your breathing, and focus your attention.
For people with conditions such as cardiovascular disease, heart failure, high blood pressure, metabolic syndrome or chronic obstructive pulmonary disease (COPD), practicing tai chi may help improve fitness and strength, especially in the lower body: “In some cases, tai chi can be as effective as brisk walking,” Wayne said in his professional opinion.
Tai chi is traditionally performed in a group setting, which can enhance enjoyment, build a sense of community and help motivate people to be physically active, Wayne said.
Types of Tai Chi
Tai Chi is based on a series of movements, which are called routines. There are six major schools of Tai Chi that have great influence:
Yang style: stretching and generous, centered and perfect, slow and gentle, with internal strength and continuous movements. The movements are slow and graceful, and focus on balance.
Chen style: the posture is low, the movements are stretched, spiraling, hard and soft, fast and slow, jumping and exerting force, the offensive and defensive functions of the movements are strong, and it integrates martial arts elements, including kicking, punching, and jumping.
Wu style (Wu Quanyou is the ancestor): the boxing posture is compact, delicate and smooth, relaxed and natural, good at softening, and focuses on footwork. It is also widely spread.
Sun style: the boxing posture is small and compact, the posture is high and the steps are active, light and agile, and the opening and closing are natural; the footwork follows each other, and the steps must follow, and the steps must retreat, and the turning and changing postures are connected with opening and closing.
Wu style (created by Wu Yuxiang): The boxing style is compact, the movements are slow, the rhythm is clear, each posture is connected by starting, continuing, turning, and closing, the steps are clear, and the punches are not beyond the toes.
Zhaobao style: The posture is compact, round and natural, straight and smooth, soft and full. The oldest and most continuous Tai Chi style.
Possible Health Benefits of Tai Chi for Beginners and Everyone
Tai Chi may be best known for its stress relief, but the National Center for Complementary and Integrative Health (NCCIH) notes that it has other potential benefits, such as relieving pain and cancer-related symptoms and lowering blood sugar, similar to other forms of exercise. Here are some of the other benefits.
1，May Improve Balance, Help Reduce Risk of Falls
If you often trip over your feet and lack the agility and flexibility of your hands and feet, consider incorporating Tai Chi and its balance-enhancing moves into your daily exercise routine. A 2006 study found that people who practiced Tai Chi for more than a year had faster reaction times in their hamstrings and calf muscles and were able to stay on a balance board longer, indicating that they had better dynamic standing balance (i.e., the ability to stay upright while moving) than those who had never tried the martial art. In addition, according to the Journal of Sports and Health Sciences article, research has linked Tai Chi to improvements in physical agility, coordination, and static balance (i.e., the ability to stay upright while stationary, such as standing on one leg). (Lupita Nyong’o’s challenging abdominal workout will also test your balance.
Plus, not only does the mindfulness of tai chi have the potential to reduce stress and improve mood, but the practice may be particularly useful in improving balance. “Tai chi emphasizes mental focus, awareness of body sensations and postures, and breathing, all of which can enhance postural stability,” says Wynne. A systematic review and meta-analysis published in the British Medical Journal in February 2017 found that regular tai chi practice may reduce the risk of falls, especially for older adults who are more at risk for instability.
2，May Improve Quality of Life for People with Chronic Diseases
There is evidence that tai chi may affect blood circulation, thereby improving blood pressure levels and reducing the risk of heart disease. What’s more, a study published in the European Journal of Cardiovascular Nursing in October 2020 found that tai chi is an overall safe practice for people with cardiovascular disease, and a study published in the September-October 2020 issue of the Journal of Cardiovascular Nursing found that tai chi is an overall safe practice for people with cardiovascular disease. A qualitative descriptive study in the Journal of Cardiovascular Nursing found that Tai Chi and storytelling are useful tools for rehabilitation and improving quality of life after stroke. Research suggests that this practice may help reduce stress, depression, and anxiety, and increase confidence in physical abilities in these groups.
3，Can improve the aging experience
Even if you haven’t been physically active before, Tai Chi can have a huge impact on your body and brain aging. A systematic review and meta-analysis published in the November-December 2022 issue of the Archives of Gerontology and Geriatrics showed that older adults who practiced Tai Chi reported improved mobility, less joint stiffness, better sleep quality, less anxiety, improved cognitive function in those with mild cognitive impairment, and improved overall quality of life.
4， May improve brain health and mood
November 2020 A study published in the International Journal of Nursing Research in February found that practicing tai chi for an hour to a year (yes, that’s a long time span!) can provide psychological benefits by reducing stress, anxiety, and depression, and improving self-esteem and mood in a wide range of people. What does this mean for your daily life? “There’s good evidence that tai chi can have long-term positive effects on your mood, self-efficacy, and ability to accomplish other things,” says Wayne.
5，It builds muscle and strengthens bones
The reason tai chi builds muscle is because of its slow, steady movements, Bateman says. “If you stand with your knees slightly bent and slowly move back and forth, from one foot to the other, for an hour, you can feel it building muscle strength.” Research backs up this observation: A 2014 study found that practicing tai chi for 40 minutes six times a week improved lower-body strength in just four months. A recent systematic review found that practicing tai chi can “significantly” improve muscle strength in both the upper and lower body when combined with resistance training.
Research published in September 2022 in the journal Frontiers in Aging Neuroscience notes that one of the potential benefits of tai chi is that it can reduce bone loss, because the postures used during tai chi can produce weight-bearing movements that may ultimately help minimize bone loss, thereby helping to reduce the risk of osteoporosis.
6，Improve mood and promote well-being
In addition to physical improvements, tai chi for beginners can also benefit mental health. Studies have shown that people who practice tai chi regularly experience significant improvements in mental health, improved mood, and reduced stress, anxiety, and depression. “I think that now that the stress in our lives is increasing, regardless of age, any activity that can reduce anxiety and make us more mentally positive, such as tai chi, is helpful,” Bateman said.
7，Increase the flow of qi
Qi is the vitality in the human body, and it flows along “energy channels,” or meridians, that extend to the fingers and toes, Cao said. There are also two types of meridians: red (yang qi) and blue (yin qi), which need to be balanced to keep the body healthy, Cao said. Likewise, when qi flow is blocked, you may experience physical or mental health issues, he adds. However, practicing tai chi can help restore this inner yin-yang balance and promote the flow of qi, thanks to gentle, repetitive movements, according to the University of Michigan Health Center.
Tai chi risks
Tai chi is safe for most people and does not cause serious health problems. In a previous systematic review of 153 randomized controlled trials, Wayne and colleagues found that tai chi is unlikely to cause serious side effects, although some people experience muscle soreness. This is also true for beginners. But before starting a new exercise program, always consult a professional health care provider to confirm whether it is right for you.
Who May Want to Try (or Avoid) Tai Chi
Tai chi can be modified to suit almost everyone. If you are looking to get physically active or currently have a health condition (such as heart disease or chronic obstructive pulmonary disease), you may want to consider practicing tai chi to meet your exercise needs in a gentle way. You can also practice seated tai chi if you have physical limitations that prevent you from standing comfortably for the entire class.
Although there are no published studies on the safety of practicing Tai Chi during pregnancy, in most cases, as long as you take appropriate precautions, do not do too strenuous and large movements, and consult a doctor before starting Tai Chi during pregnancy, then practicing Tai Chi during pregnancy is probably safe.
Tips for getting started with Tai Chi
Just getting started with Tai Chi? Here are some ways to find coaches and courses that may be useful to you.
1，Learn more about the situation from experienced people and ask around。
According to community people, Tai Chi coaches do not need to be licensed, and the practice is not regulated by governments or states. In other words, there is no national standard for obtaining certification for Tai Chi coaches. So, until there are standardized guidelines, it is recommended to consult people in your community and your health care provider (your doctor, massage therapist, acupuncturist, or integrative therapist) for advice.
But in the Chinese folk, the spread of Tai Chi will vary depending on the school and the master, and there will be a system of inheritance such as a school. In principle, Tai Chi, as an inherited academic project, cannot be achieved at a relatively high level by self-study or only through videos. So before learning, it would be very necessary to ask the teacher about his inheritance system and school history.
2， Check the qualifications
Of course, if you are practicing Tai Chi for some underlying health problem, it is helpful to know that some teachers may have a medical background, and it will be helpful to find a teacher who meets your needs. Some teachers may be acupuncturists, physical therapists, or doctors, who can better understand your condition and adjust the movements for you. When talking with the teacher, you can also ask them if they think their teaching style is suitable for you, considering certain diseases you may have (such as arthritis).
3，Give yourself a chance to try
Ideally, look for classes that are suitable for beginners. Then, take a class (or a few) in your area to see if it fits your health goals. Before committing to a series of classes, ask if you can take an introductory class. Another option: ask the teacher if you can watch a class first to get a better understanding of the practice before trying it.
4， Talk and interview with the teacher
In China, the inheritance of traditional Tai Chi schools requires students to recognize the school style and teachers, and teachers to recognize students. Both sides have their own views and standards for selection, so before starting to learn, it is very important to strive for an opportunity to communicate with the teacher and gain the teacher’s recognition. You can learn about the style and characteristics of Tai Chi schools through the Internet or familiar people and teachers to gain a comprehensive understanding. You need to understand the teacher’s requirements for students, venues, exercises, breathing, health, and teaching methods. To determine whether both parties are suitable for each other.
How should beginners practice Tai Chi and what should they pay attention to?
Your first Tai Chi class can be a wonderful experience. All instructors have their own teaching style, but follow these general tips to stay comfortable in class.
Dress comfortably. Wear loose clothing and shoes.
1，Introduce yourself.
If you have health issues that can interfere with Tai Chi (such as knee problems), let your instructor know before class so they can help you adjust your movements.
2， Warm up.
Each instructor has their own way of warming up. In Falk’s class, she instructs students to stand with their feet hip-width apart and knees bent. She then has students move left and right to feel their position and asks them to imagine their legs as tree trunks, rooted and rooted.
3，Relax, but don’t forget your posture.
You may be new to these moves, and that’s okay. “My two requests for beginners are that you try to focus and pay attention to your body,” and if you feel like you’re not moving in a coordinated way, that’s okay. “The most important thing is to stay open and try to relax – Tai Chi helps (most people) relax,” and it’s your practice, not perfection.
When you’re a beginner, no one expects you to memorize every move or transition from one to the next correctly. That’s why Cao recommends beginners focus on imitating the instructor first, even if you can’t do upper- and lower-body moves at the same time. “You don’t have to be that good at coordination at first,” he explains. “You can copy my steps and ignore my arm or hand movements. If you can’t handle so many movements at once, just do the easy ones.”
Muscles should remain relaxed during practice, but posture should not be taken lightly. Remember that tai chi looks a lot like slow dancing, which requires a firm, upright posture. Professional ballroom dancers don’t hunch over, and neither do tai chi practitioners.
Take a five-minute break if you have to. If you want to sit down and rest, that’s fine, too, says Dr. Taylor-Pilla. There’s no reason to force yourself to feel uncomfortable.
You may feel a change. You’ll feel… different after class. “It’s an unusual feeling (generally, for most people) of being both deeply relaxed and very awake, present, and energized,” which can translate into a better overall mood over time with regular practice.
You may want more. Tai Chi may be a “go-to exercise” for some people because it can improve their confidence and make them believe that their body is capable of handling challenges.
4，Keep your center of gravity low.
When practicing Tai Chi, maintaining balance is key, and to prevent falling when the movements are flowing, it is recommended to keep the center of gravity as low as possible. To do this, sink your hips and bend your knees slightly. “Imagine the weight is in your legs or seat, not on top,”
5，Focus on smooth full-body movements.
Although keeping a low center of gravity is a must for beginners to practice Tai Chi, the waist should not be stiff. Instead, the waist should be flexible enough to move with the torso, and the arms and hands should move like ribbons, both of which are necessary to achieve smooth movements. Strive for suppleness and flexibility.
6，Pay attention to the Qi as you move.
Remember that Tai Chi is designed to promote the free flow of Qi in the body, which means you need to move consciously. Tai Chi is not a dance without purpose. Instead, keep your body relaxed and imagine what happens to your body and Qi as you do these movements. Use your mind to feel the sensations and movements in your body.
7，Make a schedule.
Professional advice is that it can be challenging to develop a new exercise habit, but the ideal time to practice Tai Chi is seven times a week for one hour each time for more than 6 months. If this goal is too high, then as a minimum, you can set it as three times a week for one hour each time for 3 months.
Take it home. If practicing Tai Chi several times a week isn’t realistic, but you want to improve your skills, you can practice at home. It is recommended that whenever you have some free time, position your body with your body hip-width apart, knees relaxed, and the back of your hands on your lower back, moving forward and backward. Keep your chest lifted and your weight centered between your feet. Practice anywhere, anytime. Experts say: “Practicing Tai Chi at home can reduce stress while allowing you to clear your mind and mentally focus on the present moment.”
8，Practice with your heart and mind.
As a mind-body practice, it is important to stay focused and attentive when practicing Tai Chi. Tai Chi clears the mind and requires extreme concentration during practice. You cannot think about your work or life while practicing. You must concentrate to learn Tai Chi and practice it well. “
While the physical and mental health benefits will convince you to make Tai Chi a core practice for your health and well-being, it is not something you practice once in a while. Instead, everyone is encouraged to view Tai Chi as a way to add interest to their daily lives and practice it multiple times a day every week. Don’t give up aerobic exercise, or anything else that makes you happy and enjoyable. Just keep doing it, and you’ll add a whole new dimension to your life before you know it.
9，Adjust your expectations.
If you’re new to exercise or have been sedentary, you may see the benefits of Tai Chi early on, or if you’re already active, it may take more time to experience these potential physical and mental improvements.