What is tai chi? 

Tai chi is the practice of slow, gentle movements while having a meditative state of mind and mindful breathing. This form of exercise has been found to be a safe exercise because of the slow, gentle movements. Tai chi was originally founded in China, but you can see it being done worldwide today (NCCIH, 2023).

I’m sure I am like many of you who have seen tai chi being done by others or maybe you have even done it yourself. It was honestly something I was never interested in for one reason or another. Last summer a group of Extension Educators were trained in Tai Chi for Arthritis and Fall Prevention. This was completely out of my comfort zone but something I wanted to push myself to do. Going through the training I learned that this isn’t a high-intensity exercise, like doing a set of high jumps. Just like the definition of tai chi says, it is a very mindful exercise that incorporates your whole mind, body, and soul. 

What are the benefits? 

• Mindfulness – This is just simply being in the moment and focusing on your own feelings, thoughts, and body. Tai chi incorporates the focus on self and mindful breathing.
• Fall prevention – It has been found through research that practicing tai chi can help prevent falls for older adults. Doing tai chi can increase flexibility, posture, and strength.
• Quality of life – Tai chi can help reduce depressive symptoms in older adults with chronic conditions who live in community settings. Other research has found that this exercise can reduce anxiety, improve sleep quality, and improve fatigue.
• Reduces pain - It has been found that people who have lower back pain, fibromyalgia, and knee osteoarthritis can find pain relief from practicing tai chi. 

(NCCIH, 2023)

These are just a few of the benefits that practicing tai chi can offer. The research repeatedly mentions that you can reap the benefits of tai chi through repetition. So, incorporating tai chi into your life and making it a habit rather than doing it once.  

How can I incorporate tai chi into my own life? 

As I mentioned, a group of Extension Educators and myself were trained in the evidence-based program  Dr. Paul Lam’s Tai Chi for Arthritis and Fall Prevention. Our group is located all across Illinois. You can contact your local Extension office directly to see if a class is being offered in your area. You can also use the Tai Chi class finder to see if there are any Dr. Paul Lam Tai Chi classes happening near you. 

Your local fitness center, hospital, community center, or other locations may offer tai chi classes. Call and ask to see if this is something they are doing or if they would ever do in the future. 

You can also practice tai chi in the comfort of your own home! AARP has a listing of instructor lead videos in this article. When doing the exercises, just be mindful of your surroundings and maybe have another person in the room with you for safety concerns. 

If you have any questions or concerns about incorporating tai chi into your own life, ask your doctor. 

Reference

National Center for Complementary and Integrative Health. (2023, December). Tai Chi: What You Need To Know. Health Information. https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know#:~:text=Tai%20chi%20may%20be%20beneficial,with%20osteoarthritis%20or%20heart%20failure.