Tai Chi Benefits: Why It Helps Improve Your Health

The benefits of tai chi, with its slow-motion movements, may not be clear at first glance, but this ancient practice offers many of the same perks as more traditional exercise with some extras. “Martial arts practices, including tai chi, incorporate a lot of the foundational movements that physical therapists like to see in exercise,” says Alec Martinez, PT, DPT, a physical therapist at Hinge Health. “Tai chi works on your strength, balance, coordination, and flexibility, and it does so in a very engaging way.” One of the reasons tai chi is popular is because it's exercise, but it doesn't necessarily feel like exercise.

Read on to learn more about tai chi benefits and how to get started, especially with PT-recommended exercises from Hinge Health physical therapists.

What Is Tai Chi?

Tai chi is an ancient martial art that originated in China. “It was developed based on practices referred to as ‘soft martial arts’ which focused on the idea of using your opponent’s momentum against them,” says Dr. Martinez.

There are different styles of tai chi, some faster and more athletic, but the slower Yang style is more common in the U.S. Like yoga, tai chi is a mind-body exercise, meaning it combines body movement, mental focus, and deep breathing. In addition to physical benefits, tai chi’s flowing, gentle movements are also relaxing and restorative — the practice is often referred to as a moving meditation.

Tai chi can be practiced almost anywhere. In China, it’s common to see large groups of people doing tai chi outside in parks. You don’t need any special equipment, and it’s easy to learn. It’s also suitable for anyone because you can adjust the practice to your level of ability.

10 Health Benefits of Tai Chi

While many think of tai chi as being only for seniors, it has something to offer all ages and fitness levels. The practice can help young athletes improve their focus and body awareness. It can help busy, overworked adults juggling family and work responsibilities to slow down and reduce stress, which can also help ease chronic pain. And for older adults, it can help them age more gracefully and function at a higher level. 

These tai chi benefits make it clear why so many physical therapists recommend the practice. 

1. Eases musculoskeletal pain

Among the many tai chi benefits, the practice has been found to help various pain conditions, and its gentle movements may make it a more accessible form of exercise for anyone with chronic pain. According to a 2024 study, tai chi can reduce pain and improve function for people with chronic back pain. In other research, tai chi was found to be as effective as neck exercises in relieving neck pain. Another plus: People with fibromyalgia who did tai chi reported greater symptom relief than those who did aerobic exercise, according to a BMJ study. And the longer they practiced, the more relief they felt.

2. Improves balance

One of the key tai chi benefits is improved balance, which is probably the best-documented one. In a 2023 review of 24 studies, tai chi improved both static balance when standing still and dynamic balance when moving. The better your balance, the more active you’ll be as you get older and the longer you’ll be able to remain independent.

3. Strengthens muscles 

With its squatting positions and weight shifting, tai chi can help keep your muscles strong. In a review of 25 studies, tai chi was found to curb the usual decline in muscle strength that occurs with age and improved lower body strength in older adults.

4. Reduces risk of falls

Tai chi has been found to be more effective than other types of exercise at preventing falls in older adults. In a JAMA Internal Medicine study of 670 older adults, those who did tai chi had 53% fewer falls after six months than those who did stretching exercises, and 31% fewer than those who did a variety of exercises, like aerobics and strength training.

5. Lowers blood pressure 

Multiple studies show that tai chi is effective at lowering blood pressure in people with prehypertension. According to a 2024 study in JAMA Network Open, tai chi was more effective at lowering blood pressure than aerobic exercise like brisk walking and jogging.

6. Reduces stress

Just 12 weeks of tai chi reduced anxiety levels in healthy but stressed adults, according to a study in the Journal of Clinical Psychology. The slow, controlled movements and deep breathing all contribute to a sense of calm while you flow through the different tai chi postures. 

7. Boosts mood

A 2023 review of 23 studies found tai chi to be more effective than non-mindful exercise at reducing depression and anxiety and improving general mental health.

8. Enhances brain function

Cognitive decline can occur as you get older, but tai chi may help you stay sharp. In a 2024 review of 11 studies, tai chi was found to improve executive function (the skills needed to plan, manage, and problem-solve), memory, and cognition.

9. Improves sleep

Among the lesser-known tai chi benefits is improved sleep quality, as the practice can help you fall asleep faster, prevent you from waking up in the middle of the night, and improve overall sleep quality, according to research. Getting enough good-quality sleep can help ease chronic pain and reduce your risk of health problems like heart disease, hypertension, and diabetes. 

10. Increases flexibility 

Tai chi increased lower body flexibility in one study. And a review of 31 studies showed improvements in spinal flexibility after starting a tai chi practice. Staying flexible makes activities like walking, bending, twisting, and reaching easier, especially as you age.

How to Start Practicing Tai Chi at Home

If you’re looking to start practicing tai chi, there’s no shortage of videos online that can help you get started on your own. Here are some tips to keep in mind as you get going:

• Choose a beginner video. Even if you’re fairly strong and have good balance, you’ll get more out of your practice if you start slow. “Basic principles in introductory videos help ensure correct form in tai chi stances, which can challenge your body in unexpected ways,” says Dr. Martinez. “Like with any program you are jumping into, it’s important to start slow, see how your body responds, and progress gradually.” The video below features James, a dedicated tai chi instructor who will guide you through the movements with clarity and ease. Whether you're new to tai chi or experienced, James will help you tap into the flow of tai chi.

• Dress comfortably. Wear loose clothing that doesn't restrict your movement. Flat, flexible shoes with ‌good grip are also recommended. Avoid shoes with a big heel because they can affect your balance. If you have good balance, you can practice barefoot, but avoid slippery surfaces.

• Focus on body awareness. “When you start tai chi, you want to work on what's known as basing, which is finding your center of balance in different positions,” says Dr. Martinez. Feel your weight on your feet, from your heels to your toes. Know the position of your hips relative to your feet. “Being able to accurately judge these things is probably one of the most helpful skills in executing tai chi stances correctly.”

• Listen to your body. “One of the most important practices is taking stock of how your body feels, both during and for about 24 to 48 hours after an exercise program,” says Dr. Martinez. “Your body is very good at communicating with you. If you have a sudden spike in your heart rate, you’re breathing becomes very heavy, or something feels painful, it's often your body's way of saying, ‘Hey, slow down.’” Muscle soreness that occurs 24 to 48 hours after exercise, known as delayed onset muscle soreness, is usually normal when you try something new and will resolve in a day or so.

• Move within a comfortable range of motion. You don't have to reach or step as far as you can when you're first starting. Instead, stretch a little less than your normal range of motion as you learn the moves, and then gradually increase your range. It’s also a good idea to break down the moves — work on getting the footwork right first, then add the arm movements.

• Practice regularly. The more consistently you do tai chi, even if it’s just 10 to 15 minutes at a time, the quicker you’ll become comfortable with the moves and the sooner you’ll notice the benefits.

Even though tai chi is a gentle exercise, it’s still important to warm up before starting to help prepare your body for movement just as you would any other type of workout, says Dr. Martinez. Warming up increases blood flow to the muscles you’ll be using and activates your brain-body connection for better performance. The above exercises recommended by Hinge Health physical therapists are great warm-up movements to try before practicing tai chi. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT Tip: Add In Some Cardio 

Depending on your current fitness level, you may get some cardiovascular benefits when you first start tai chi, but it may not be enough long term. “Tai chi is an excellent exercise program, but it doesn’t hit everything,” says Dr. Martinez. “While the heart is challenged during exercises like this, it's not challenged to the level needed for optimal cardiovascular benefits.” Adding some aerobic exercise to your movement routine, like walking, hiking, cycling, or jogging can help round out your tai chi practice.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

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2. Chen, W., Li, M., Li, H., Lin, Y., & Feng, Z. (2023). Tai Chi for fall prevention and balance improvement in older adults: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Public Health, 11(11), 1236050. doi:10.3389/fpubh.2023.1236050

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