Tai Chi

Tai Chi Basics

An ancient Chinese form of exercise, tai chi is considered a martial art, but bears little resemblance to anything you're likely to see in a Jackie Chan flick.

Tai chi is characterized by soft, slow, flowing movements that emphasize precision and control rather than brute strength. It improves balance, coordination, flexibility and strength, and it calms the mind. In recent years, growing numbers of people have turned to this ancient practice to heal their modern aches, pains and illness.

Tai chi involves shifting your body weight in a series of 13 slow, graceful movements called forms. Many of these forms are named for animals and are patterned after the ways specific creatures contort their bodies. For example, one movement involves lifting your arms in the same manner that a white crane spreads its wings.

Each form in tai chi flows smoothly into the next, which keeps the body in constant motion. During the movements, the practitioner breathes deeply and meditates by blocking out distracting thoughts.
Proponents believe tai chi offers many health benefits, including facilitating gas exchange in the lungs and aiding the work of the digestive system. Studies show that Tai Chi does indeed provide cardio-protective benefits.

Upside of Tai Chi

The slow movements are beautiful to watch and calming to perform – a great break from hardcore workouts.
Nearly anyone can do it. If you have trouble with some movements, keep practicing and you’ll probably get them before too long.
Plus there's virtually no chance of getting injured during a tai chi class.

Downside of Tai Chi

Some people may feel self-conscious moving so slowly or frustrated that they don't sweat enough.
Tai chi requires a long-term commitment to gain a deep understanding of the skills and philosophies, so it's not for those who are impatient about seeing results.
The meditative portions of tai chi are likely to be a turn off for people looking for a more strenuous workout.

Is Tai Chi for You?

This chart can help you see how tai chi fits your goals and lifestyle concerns.

Body Parts Worked	Full body and mind
Calories Burned	About 270 an hour for a 150-pound person, 360 for a 200-pound person
Gear	Comfortable clothing
Location	Most martial arts centers offer tai chi classes. Your fitness center may also offer classes.
Time	30-60 minutes 1-7 days a week
Schedule/Flexibility	Once you learn the form, you can do it anytime, anywhere

Tai Chi Tips

Don't underestimate the power of tai chi: A study conducted at Johns Hopkins University found that tai chi lowered blood pressure in older adults nearly as much as 30 minutes of daily brisk walking.
Tai chi is now used in some cardiac rehabilitation programs and by people with conditions such as fibromyalgia, arthritis and multiple sclerosis.
The key to tai chi is relaxation. Don’t worry about looking silly; the benefits of tai chi are worth it.

Liz Neporent, MA on Tai Chi

Tai chi is a 2,000 year old Chinese martial art that nearly anyone can do. Its low impact movements help improve flexibility, balance and strength. The workout is also relaxing, helping you to release tension and stress.

A tai chi workout is an exercise option for so many people because it is low impact. This means you may be able to do tai chi even if you have arthritis or an injury that prevents you from doing other types of exercise. It is also a great option for older adults.

iVillagers on Tai Chi

"I have tried using videos for tai chi and almost invariably come out of it with horribly sore muscles. I have never been able to make it through the entire tape." -iVillager sarahglenn

"Tai chi has taught me how to relax, feel my energy and use my body more efficiently. Tai chi has a rich history and is much, much more than a ‘relaxing exercise for old people,’ as it is often portrayed." --An iVillager

See what other iVillagers have to say and weigh-in with your own comments and stories on our Message Boards: