Tai chi is a form of martial arts rooted in ancient Chinese medicine. It is a gentle exercise involving slow movements, deep breaths, and a meditative state.

Tai chi has many potential physical and emotional benefits, such as decreased anxiety and depression and improved cognition. It may also help you manage symptoms of some chronic diseases, such as fibromyalgia or chronic obstructive pulmonary disease (COPD).

Read on to learn more about the potential benefits of tai chi and how you can begin practicing this exercise.

One of the main benefits of tai chi is its ability to reduce stress and anxiety, though most evidence is anecdotal.

A 2018 study involving 50 participants compared the effects of tai chi on stress-related anxiety to traditional exercise. The researchers found that tai chi provided the same benefits for managing stress-related anxiety as exercise. Because tai chi also includes meditation and focused breathing, the researchers noted that tai chi may be superior to other forms of exercise for reducing stress and anxiety. However, a larger-scale study is needed to confirm this.

Tai chi is very accessible and is lower impact than many other forms of exercise. The researchers found it to be safe and inexpensive, so it may be a good option if you are otherwise healthy and experiencing stress-related anxiety.

Research suggests that regularly practicing tai chi may reduce the symptoms of anxiety and depression. It’s believed that slow, mindful breaths and movements have a positive effect on the nervous system and mood-regulating hormones.

Further research is being done to establish a clear link between tai chi and improved mood.

Regularly practicing tai chi may help you to have more restful sleep.

A 2024 review suggests that practicing tai chi at a fixed time every day or week may help to improve sleep disorders, like insomnia, particularly in older adults. The review authors also found that a regular practice could improve overall quality of life.

Regularly doing tai chi may result in weight loss. A 2023 meta-analysis suggests that it may help to lower body fat levels when practiced for one hour three times a week.

Tai chi may improve cognition in older adults with cognitive impairment. More specifically, it may help improve memory and executive functioning skills, such as paying attention and carrying out complex tasks.

Tai chi may help improve balance and motor function and reduce fear of falling in older adults. It may also reduce actual falls after eight weeks of practice, and significantly reduce falls after 16 weeks of practice.

As fear of falling can reduce independence and quality of life, and falls can lead to serious complications, tai chi may offer the additional benefit of improving quality of life and general well-being in older adults.

Tai chi may compliment traditional methods for management of certain chronic diseases.

Results from a 2018 study showed that a consistent tai chi practice may decrease the symptoms of fibromyalgia in some people.

Participants in the study who practiced tai chi for 52 weeks exhibited greater improvements in their fibromyalgia-related symptoms when compared to participants practicing aerobics. Learn about other alternative treatments for fibromyalgia symptoms.

Tai chi may improve some of the symptoms of chronic obstructive pulmonary disease (COPD). The practise may help to reduce shortness of breath and improve the ability to add more movement into your day.

Regular practice of tai chi may help to decrease the number of falls in people with Parkinson’s disease. Tai chi can also help you to increase leg strength and overall balance.

Tai chi is a safe form of moderate exercise you can try if you have coronary heart disease. Following a cardiovascular event, regular tai chi practices may help you:

  • increase physical activity
  • lose weight
  • improve your quality of life

Tai chi is generally considered to be a safe exercise with few side effects. You may experience some aches or pains after practicing tai chi if you’re a beginner. More rigorous forms of tai chi and improper practice of tai chi are associated with an increased risk of joint injury.

If you’re new to tai chi, consider attending a class or working with an instructor to reduce your risk of injury.

If you’re pregnant, consider talking with a healthcare professional before beginning a new exercise program.

Tai chi focuses on proper posture and exact movements, something that is difficult to learn on your own. If you’re new to tai chi, consider taking a class or getting an instructor.

Tai chi is taught in studios all over the United States and other countries. Larger gyms, like the YMCA, sometimes offer tai chi classes as well.

There are five different styles of tai chi, and each style can be modified to suit your goals and personal fitness level. All styles of tai chi incorporate continuous movement from one pose to the next.

  1. Yang style tai chi focuses on slow, graceful movements and relaxation. Yang style is a good starting point for beginners.
  2. Wu style tai chi places an emphasis on micro-movements. This style of tai chi is practiced very slowly.
  3. Chen style tai chi uses both slow and fast movements. This style of tai chi might be difficult for you if you’re new to the practice.
  4. Sun style tai chi shares a lot of similarities with Chen style. Sun style involves less crouching, kicking, and punching, making it less physically demanding.
  5. Hao style tai chi is a lesser-known and rarely practiced style. This style of tai chi is defined by a focus on accurate position and internal strength.

Tai chi is an exercise that may benefit both healthy adults and adults living with a chronic condition.

Possible benefits of tai chi include:

  • better sleep
  • weight loss
  • improved mood
  • management of chronic conditions

If you’re interested in trying tai chi, an instructor can help you get started. Classes are offered in specialized studios, community centers, and gyms.