How Tai Chi Works

During tai chi, you stand or sit and shift your weight from side to side and front to back as you perform various movements that flow from one to the next.

 You may go through anywhere from just a few movements (or positions) to dozens in a single session.

Tai chi is considered a mind-body exercise. “I would even add that tai chi is a mind-body-spirit exercise,” says Ruth Taylor-Piliae, PhD, RN, a professor in the nursing and health sciences division at the University of Arizona College of Nursing in Tucson. “The mind reflects a person’s thoughts, emotions, attitudes, and beliefs, while the body is our physical health, and the spirit represents breath. Tai chi can impact all of those aspects of a person,” she says.

Breath, movement, and awareness work together in tai chi. As you move your body through the physical motions of tai chi, you are asked to relax and breathe deeply and naturally, as well as focus your attention, explains Dr. Taylor-Piliae. Your movements are not forced and your joints are soft (not fully extended); for example, you keep your knees slightly bent.

As for the mind element, “Tai chi is a very meditative exercise. It’s done slowly and mindfully. Some people call it mindfulness on wheels or medication in motion,” says Wayne. Tai chi helps you stay present in class, relax your breathing, and focus your mind.

For people who are living with an illness, such as cardiovascular disease, heart failure, hypertension, metabolic syndrome, or chronic obstructive pulmonary disease (COPD), practicing tai chi may help improve fitness and build strength, particularly in the lower body: “In some cases, tai chi does as well as vigorous walking,” says Wayne.

Tai chi is also traditionally done in a group setting, which can enhance enjoyment, build a sense of community, and help with motivation to be physically active, says Wayne.