Tai chi is a mind-body practice that originated in China as a martial art. Now the practice is used in complementary and alternative medicine.
Information by the National Health Institute (NHI) reveals the following about this "moving meditation":
Use in the United States
According to the 2007 National Health Interview Survey, which included a comprehensive survey of CAM use by Americans, an estimated 2.3 million U.S. adults had used tai chi in the past 12 months.
People practice tai chi for various health-related purposes, such as:
- For benefits associated with low-impact, weight-bearing, aerobic exercise
- To improve physical condition, muscle strength, coordination, and flexibility
- To improve balance and decrease the risk of falls, especially in elderly people
- To ease pain and stiffness-for example, from osteoarthritis
- To improve sleep
- For overall wellness.
The Status of Tai Chi Research
Scientific research on the health benefits of tai chi is ongoing. Several studies have focused on the elderly, including tai chi's potential for preventing falls and improving cardiovascular fitness and overall well-being. A 2007 NCCAM-funded study on the immune response to varicella-zoster virus (the virus that causes shingles) suggested that tai chi may enhance the immune system and improve overall well-being in older adults. Tai chi has also been studied for improving functional capacity in breast cancer patients and quality of life in people with HIV infection. Studies have also looked at tai chi's possible benefits for a variety of other conditions, including cardiovascular disease, hypertension, and osteoarthritis. In 2008, a review of published research, also funded by NCCAM, found that tai chi reduced participants' blood pressure in 22 (of 26) studies.
Side Effects and Risks
Tai chi is a relatively safe practice. However, there are some cautions:
- As with any exercise regimen, if you overdo practice, you may have sore muscles or sprains.
- Tai chi instructors often recommend that you do not practice tai chi right after a meal, or when you are very tired, or if you have an active infection.
- If you are pregnant, or if you have a hernia, joint problems, back pain, fractures, or severe osteoporosis, your health care provider may advise you to modify or avoid certain postures in tai chi.