Possible Health Benefits of Tai Chi
Tai chi may be best known for its stress-buffering benefits, but there are other potential perks, like soothing pain conditions and cancer-related symptoms, and lowering blood sugar, similar to other forms of exercise.
Here are a handful more.
1. May Reduce the Risk of Falling
Tai chi’s mindfulness element is not only powerful for its potentially de-stressing and mood-boosting benefits, but it’s also why the practice may be especially useful in improving balance. “There is an emphasis in tai chi on mental attention, being aware of the sensations and postures of your body, and breathing, all of which [can] enhance postural stability,” Wayne says.
Dozens of randomized controlled trials involving tai chi and balance among older adults have found that practicing tai chi can lower your chances of falling, whether you’re generally healthy or at higher risk because of health conditions like Parkinson’s disease or stroke.
2. May Improve Quality of Life in Coping With Chronic Diseases
There’s evidence to suggest that tai chi may affect circulation, leading to improved blood pressure levels that reduce the risk of heart disease. Not only that, studies have found it can improve quality of life for people who already have heart disease, helping them to manage their normal daily activities, and lower depression and anxiety. Tai chi has also shown benefits for people with chronic lung disease and Parkinson’s disease.
3. May Improve the Experience of Aging
Even if you haven’t been physically active before, tai chi can make a large difference in how your body and brain age. A review that included 89 studies revealed that older adults who practice tai chi reported improved mobility, less joint stiffness, better sleep, less anxiety, better cognitive function in those who had mild cognitive impairment, and overall better quality of life.
4. May Better Brain Health and Mood
Studies show that anywhere from one hour to one year of tai chi (and yes, that is a large span!) can provide mental health benefits by reducing stress, anxiety, and depression, and increasing self-esteem and mood in a wide population of people.
What does that mean for your day-to-day life? “There’s good evidence to suggest that tai chi can have long-term positive effects on your mood and your sense of self-efficacy and ability to accomplish other things,” says Wayne.
Other research has found a possible benefit for thinking, memory, focus, decision-making, and other cognitive skills, both for people who have mild cognitive impairment and those who don’t.
5. May Strengthen Bones
Another potential benefit of tai chi is that it may help prevent bone loss. The stance held during tai chi counts as weight-bearing exercise, which can slow bone loss and therefore may help decrease the risk of osteoporosis.