Stress basics (8)
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- Stress symptoms: Effects on your body, feelings and behavior
- Stress: Win control over the stress in your life
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Stress relief (19)
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Relaxation techniques (7)
- Relaxation techniques: Learn ways to reduce your stress
- Meditation: Take a stress-reduction break wherever you are
- Tai chi: Discover the many possible health benefits
- see all in Relaxation techniques
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Tai chi: Discover the many possible health benefits
Why give tai chi a try
Like other complementary and alternative practices that bring mind and body together, tai chi can help reduce stress. During tai chi, you focus on movement and breathing. This combination creates a state of relaxation and calm. Stress, anxiety and tension should melt away as you focus on the present, and the effects may last well after you stop your tai chi session. Tai chi also might help your overall health, although it's not a substitute for traditional medical care.
Despite its long history, tai chi has been studied scientifically only in recent years. And although more research is needed, preliminary evidence suggests that tai chi may offer numerous benefits beyond stress reduction, including:
- Reducing anxiety and depression
- Improving balance, flexibility and muscle strength
- Reducing falls in older adults
- Improving sleep quality
- Lowering blood pressure
- Improving cardiovascular fitness in older adult
- Relieving chronic pain
- Increasing energy, endurance and agility
- Improving overall feelings of well-being
Getting started with tai chi
Wondering how to get started in tai chi? Even though you can rent or buy videos or books about tai chi, consider seeking guidance from a qualified tai chi instructor to gain the full benefits and learn proper techniques. A tai chi instructor may also be able to teach you about the philosophy underlying this relaxation technique.
A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely, especially if you have injuries, chronic conditions, or balance or coordination problems. Although tai chi is slow and gentle, with virtually no negative side effects, it's possible to get injured if you don't know how to do tai chi properly. It's possible you could strain your muscles or overdo it when first learning, or you could aggravate an existing condition. And if you have balance problems, you could possibly fall during tai chi.
You can find tai chi classes in many communities today. To find a class near you, contact your local:
- Senior center
- YMCA
- YWCA
- Health club
- Community education center
- Wellness facility
Keep in mind that tai chi instructors don't have to be licensed, and there are no standard training programs for instructors. So check an instructor's training and experience, get recommendations if possible, and make sure that you're comfortable with his or her approach. Eventually, you may feel confident enough to do tai chi on your own. But if you like the social element, consider sticking with group tai chi classes.
Maintaining the benefits of tai chi
To reap the greatest stress reduction and other health benefits from tai chi, consider practicing it regularly. While you may get some benefit from a 12-week tai chi class, you may enjoy longer and bigger benefits if you continue tai chi for the long term and become more skilled.
You may find it helpful to practice tai chi in the same place and at the same time every day to develop a routine. But if your schedule is erratic, do tai chi whenever you have a few minutes. You can even draw on the soothing mind-body concepts of tai chi without performing the actual movements if you get stuck in stressful situations — a traffic jam or a contentious work meeting, for instance.
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- Bauer BA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 2, 2009.
