The traditional Chinese martial art, tai chi, has been around for more than 600 years. Ancient Chinese philosophy asserts that tai chi improves the flow of “qi” (pronounced “chee”), which is the life energy thought to sustain health and calm the mind; imbalances of qi are believed to lead to ill health.
Today, people practice tai chi for a variety of reasons, including physical activity, relaxation, and an overall sense of well-being. Tai chi is believed to promote memory, concentration, digestion, balance, and flexibility. It’s also thought to offer emotional and spiritual benefits. But is there any scientific evidence that tai chi is in fact beneficial to health?
A new study in the Archives of Internal Medicine summarized research that examined the effects of tai chi in people with chronic conditions. The researchers found evidence that tai chi may have physiological and psychological benefits.
About the Study
The researchers performed a literature search and identified 47 original studies evaluating the effects of tai chi in people with a chronic condition, such as heart failure, high blood pressure, arthritis, and multiple sclerosis.
The researchers documented the key findings of each study. They also evaluated the quality of the studies using a number of criteria, including a well-defined study question, blinding of researchers and participants (so neither knew which subjects were receiving which intervention), and an adequate follow-up rate.
They categorized the studies by the outcomes measured:
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Cardiovascular and respiratory function
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Balance control
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Blood pressure
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Musculoskeletal conditions
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Psychological evaluation
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Endocrine and immune system effects
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other
The Findings
Overall, tai chi was associated with physiological and psychosocial benefits. Specifically, the researchers found the following:
Improved Cardiovascular and Respiratory Function
Fourteen of the 17 studies that assessed the effects of tai chi on cardiovascular or respiratory condition found that tai chi was beneficial.
Decreased Blood Pressure
All four studies that evaluated the effect of tai chi on blood pressure linked tai chi with decreased blood pressure.
Improved Balance
Eleven studies measured the effects of tai chi on balance control and falls. Overall, tai chi was associated with improved balance control and decreased risk of falls.
Improved Musculoskeletal Condition
Four studies looked at the effects of tai chi on musculoskeletal conditions (i.e., arthritis, strength, flexibility). Overall, tai chi was associated with safe and effective improvements in these musculoskeletal outcomes.
Improved Psychological Condition
All five studies examining the effects of tai chi on psychological responses (i.e., depression, life satisfaction, stress) found that tai chi was beneficial.
Enhanced Endocrine and Immune System
One study found that tai chi was associated with increased blood levels of a number of hormones, including thyroid hormone, testosterone, and estradiol. Another study found that tai chi was associated with an increased number of T cells (cells involved in the immune response).
Other Benefits
Other studies suggested that tai chi enhanced self-efficacy and functional status, increased skin blood flow and temperature, and decreased nightmares.
How Does This Affect You?
These findings indicate that tai chi may have a beneficial effect on both physiological and psychological health. Given tai chi’s safety and low cost, it is apparent that it can be a viable option for those suffering from the above conditions.
This is not to say that tai chi should substitute for other beneficial interventions such as diet, aerobic exercise, and medications, to manage their chronic diseases. Like most things in life, the key here is balance, a word virtually synonymous with the ancient art and practice of tai chi.
What to Look for in a Class
There are many variations of tai chi available. Some classes are geared for a corporate setting to help de-stress employees while others focus on developing greater balance and concentration. When looking for a class that is right for you, consider these tips:
- Consider your goals. Tai Chi can be a way to boost mental and physical fitness, but it can also be an effective method of self-defense, where practitioners use their skills to "throw" opponents.
- Sit in on a few classes. Some classes are very structured and demand certain tests and uniforms, while others are more informal.
- Look for "hands-on" training. Instructors should do more than just model the correct movements. The really specific body structures that give Tai Chi its benefits are hard to get unless someone takes you through it, physically putting you into that proper position.
- Don't be intimidated. College athletes have as much trouble -- and success -- in getting Tai Chi moves down as nursing-home residents. Everyone starts out on the same page but most will soon learn and enjoy the discipline
