According to the National Center for Complementary and Integrative Health (NCCIH), tai chi may be most recognized for its ability to reduce stress, but it may also have additional advantages, such as reducing blood sugar and pain and cancer-related symptoms, much like other types of exercise. Here are a few others. Read more about Step-by-Step Tai Chi for Beginners Course by visiting our website and if you have any questions related to this topic, connect with us.
1. Could Lower the Chance of Falling
Because of its mindfulness component, tai chi may be particularly helpful in enhancing balance in addition to its capacity to reduce stress and elevate mood. “Tai chi places a strong emphasis on breathing, mental focus, and awareness of your body’s postures and sensations, all of which can improve postural stability,” Wayne explains. According to a February 2017 BMJ Open systematic review and meta-analysis, frequent tai chi practice may reduce the incidence of falls, particularly in older persons who are more susceptible to instability.
2. Could Enhance Life Quality in Managing Chronic Illnesses
Research indicates that tai chi may enhance circulation, which lowers blood pressure and lowers the risk of heart disease. Furthermore, tai chi was found to be a generally safe practice for individuals with cardiovascular disease in a study published in the European Journal of Cardiovascular Nursing in October 2020. Additionally, a qualitative descriptive study published in the Journal of Cardiovascular Nursing in September–October 2020 found that tai chi and storytelling were helpful in the recovery and enhanced quality of life after a stroke. According to the research, the activity may help these groups feel less stressed, depressed, and anxious while also boosting their confidence in their physical capabilities.
3. Could Enhance the Aging Experience
Tai chi may have a significant impact on how your body and brain age, even if you have never been physically active. Tai chi practitioners reported better mobility, less joint stiffness, better sleep, less anxiety, improved cognitive function in those with mild cognitive impairment, and an overall higher quality of life, according to a systematic review and meta-analysis published in the November–December 2022 Archives of Gerontology and Geriatrics.
4. Could Improve Mood and Brain Health
According to studies, including one that was published in the International Journal of Nursing Studies in November 2020, practicing tai chi for one hour to a year (yes, that’s a long time!) can have psychological benefits by lowering stress, anxiety, and depression as well as elevating mood and self-esteem in a broad range of people. What impact does that have on your daily life? “There is strong evidence that tai chi can improve your mood, sense of self-efficacy, and capacity to achieve other goals over the long term,” Wayne explains.
5. Could Make Bones Stronger
According to research published in September 2022 in Frontiers in Aging Neuroscience, one of the possible advantages of tai chi is that it may help prevent bone loss because the weight-bearing position used during the practice may eventually help minimize bone loss and thereby lower the risk of osteoporosis.
Who Might Want to Try Tai Chi (and Avoid It)
Almost anybody may adapt tai chi to suit their needs. If you’re wanting to get more exercise or you’re already dealing with a medical issue (such heart disease or COPD), you might want to think about taking up tai chi as a mild approach to satisfy your fitness demands. If your physical constraints prevent you from standing comfortably for the whole session, there are alternative seated forms of tai chi.
Although there are no published studies on tai chi’s safety during pregnancy, the NCCIH states that, in most cases, it is safe as long as you take the right measures and consult your doctor before starting a tai chi practice while pregnant.
Guidelines for Beginning Tai Chi
Are you new to tai chi? To select the ideal teacher and class for you, use these suggestions.
1. Consult with Others
The U.S. government and individual states do not regulate tai chi, and instructors are not required to hold a license, according to NCCIH. To put it another way, there are no official requirements for becoming a certified tai chi instructor. Wayne advises seeking advice from members of your community and your healthcare professional (your doctor, massage therapist, acupuncturist, or integrative practitioner) until there are established guidelines.
2. Examine a Teacher’s Qualifications
Wayne advises that if you are coming to tai chi for a specific underlying health concern, it might be beneficial to select a teacher that is in line with your needs because some of them may have medical credentials. They could be medical professionals, acupuncturists, or physical therapists who have a greater understanding of your situation and know how to adjust the motions for you. Asking a teacher if they believe their teaching approach is appropriate for you in light of any disabilities you may have, like arthritis, is another way to get their opinion.
3. Offer a Class an Opportunity
Ideally, look for a class that is appropriate for beginners. After that, enroll in one or more local classes to determine whether they align with your wellness objectives. Before committing to a series of sessions, inquire about enrolling in an introductory course. Another choice is to ask an instructor if you may observe a class so you can better understand what the practice entails before you attempt it.
4. Speak with the instructor
Arlene Faulk, a tai chi instructor at Faulk Tai Chi, located in Evanston, Illinois, advises asking if an instructor teaches the principles of alignment, grounding, movement, and breathing in addition to if their class is appropriate for your physical capabilities. Ask whether they have any beginner classes and emphasize that you are a novice.