Benefits of Tai Chi
Table 1. Key features of Tai Chi.
| Feature | Description |
|---|---|
| Mindfulness | Awareness of the current moment is cultivated during taiji by focusing on the body's position, movements, and sensations. |
| Imagery | Images are used as a learning strategy (e.g. one of the moves is called wave hands like clouds). |
| Structural Alignment | Movements are biomechanically efficient, calling for the least amount of effort. |
| Flexibility & Relaxation | Circular and flowing motions provide dynamic stretching and help to shift the body and mind into a state of deeper relaxation. |
| Strength & Balance | Placing weight on one foot at a time in a slightly flexed position leads to a greater strength in the lower extremities and improved balance. |
| Natural Breathing | Rhythmic breathing with movements appears to improve gas exchange and promote calmness. |
| Social Support | Positive interactions within a community give a sense of belonging and support. |
| Integration of Body, Mind, Spirit | Taiji creates a practical framework for living a more holistic life. |
Table 2. Tai Chi research: Summary of evidence from 120 systematic reviews and recent clinical trials.
| Excellent Evidence of Benefit | Good Evidence of Benefit | Fair Evidence of Benefit | Preliminary Evidence of Benefit | Evidence of No Direct Benefit |
|---|---|---|---|---|
| Preventing Falls | Depression | Quality of Life for Cancer Patients | Stroke Prevention | Diabetes |
| Osteoarthritis | Cardiac Rehabilitation | Fibromyalgia | Anxiety | Rheumatoid Arthritis |
| Parkinson Disease | Stroke Rehabilitation | Hypertension | Low Back Pain | Chronic Heart Failure |
| COPD Rehabilitation | Cognitive Impairment and Dementia | Osteoporosis | Postoperative Arm Mobility in Breast Cancer Patients | |
| Improving Cognitive Capacity |