Tai Chi: History and Benefits
The origins of Tai Chi began 2,500 years ago in China and are still popular today. Tai Chi incorporates slow, noncompetitive motions that focus on gentle physical exercise and stretching. Postures naturally flow with minimal pauses to keep you in constant, yet slow, movement. While it was originally developed for self-defense, Tai Chi has evolved into a form of stress reduction and moving meditation, allowing your body to open up, relax, and maintain joint mobility. Although it may appear similar to yoga at first, Tai Chi is about continuous movements, while yoga focuses on flow and posing. Both are physically and mentally beneficial, no matter your age and physical ability.
Anyone can practice Tai Chi—movements are low impact and provide a safe way to return to a healthy workout routine after taking time off due to injury or missing your regular workout routine due to quarantine. No equipment is needed, so modifications can easily be made to slowly strengthen other areas of your body while aiding injuries during the healing process. Tai Chi beautifully intertwines tension-driven and stretching stances with bodyweight-driven movements. The calm rise in tension and energy helps improve cardiovascular endurance without putting added pressure on your body or performing too many intense movements. It pushes flexibility and introduces elements of agility and balance, while also improving muscle strength and tone. Bodyweight movements throughout the flow combine to strengthen and maintain muscle while creating long and lean muscles through stretching.
There are five main styles of Tai Chi: Yang, Chen, Sun, 1st Wu, and 2nd Wu. The Yang style is most popular and widely practiced, emphasizing slow, even, gentle, and expansive movements. Chen style is the oldest, alternating between fast and slow movements, along with some jumping and stomping. Sun style incorporates smooth, flowing motion and is the least rigorous, making it a great complement to those in physical therapy. The 1st Wu and 2nd Wu styles are connected. The 1st Wu style is performed in smaller frames, slowly and smoothly, staying most upright. The 2nd Wu style is recognizably different by its hand form, incorporating pushing motions as well as weapons training.
Tai Chi is more than just a great way to practice movement and flow. It effectively decreases stress, anxiety, and depression. The release of endorphins during and after training, in conjunction with practicing to clear your mind and focusing your breathing, can help calm you down. For those with growing pains, Tai Chi flow can lessen joint pain. Studies done by the Mayo Clinic have shown that practicing Tai Chi improved study participants’ quality of sleep, strengthened their immune systems and ability to fight off infections, and overall lowered blood pressure.
Tai Chi benefits are best seen after consistent practice of the form, but there is no time to start like now! Practicing in the same place or at the same time can help build a routine and emphasize the calming elements of your practice. Even just practicing the soothing mind aspects of Tai Chi is beneficial and can be done during a tense work meeting or while stuck in traffic. Tai Chi’s benefits are adaptable to fit your individual needs and goals and can be practiced no matter your age or physical limitations.
Sources:
“Tai chi: A gentle way to fight stress” Mayo Clinic, Mayo Foundation for Medical Education and Research, 26 Feb. 2021. www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/tai-chi/art-20045184