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Other common
name(s): T'ai Chi, Tai Chi Chuan, Tai Chi Chih, Tai Ji
Juan, Tai Ji Quan, Taijiquan, Tai Ji, Taiji, shadow boxing
Scientific/medical
name(s): none
Description
Tai chi is an ancient Chinese martial art that is part of
qigong. It is a mind-body, self-healing system that uses movement,
meditation, and breathing to improve health and well-being.
Overview
Research has shown tai chi is useful as a form of exercise
that can improve posture, balance, muscle mass and tone, flexibility,
stamina, and strength in older adults. Tai chi is also recognized as a
method to reduce stress that can provide the same cardiovascular
benefits as moderate exercise, such as lowered heart rate and blood
pressure.
How is it promoted for use?
People who practice the deep breathing and physical movements
of tai chi report that it makes them feel more relaxed, younger, and
more agile, and that it helps their circulation. The slow, graceful
movements of tai chi, accompanied by rhythmic breathing, relax the body
as well as the mind. There is also evidence that tai chi is
particularly suited for older adults or for others who are not
physically strong or healthy.
Supporters claim that tai chi balances the flow of vital
energy or life force called qi (or chi), which serves to prevent
illness, improve general health, and extend life. It is also based on
the theory of yin and yang, which asserts that there are two opposing
but complementary forces in all nonstatic objects and processes.
Practitioners claim tai chi is designed to balance yin and yang forces
to achieve inner harmony.
What does it involve?
Tai chi students begin by learning a series of gentle,
deliberate movements, which flow into body positions called forms. Each
form contains between 20 to 100 moves and requires up to 20 minutes to
complete. Each form derives its name from nature, with names such as
"Wave Hands Like Clouds" or "Grasping the Bird's Tail." In order to
balance the yin and yang, movements are practiced in pairs of
opposites. For example, a turn to the right follows one to the left.
While doing these exercises, the person is urged to pay close attention
to his or her breathing, which should be centered in the diaphragm. Tai
chi emphasizes technique rather than strength or power, although the
slow, precise movements require good muscle control. Meditative
concentration is focused on a point just below the navel, from which it
is believed qi radiates throughout the body.
Tai chi is taught in many health clubs, schools, and
recreational facilities. Practitioners believe that daily practice is
needed in order to get the most benefit. Once a person has mastered a
form, it can be practiced at home.
What is the history behind it?
Tai chi is based on the philosophy of Taoism, a Chinese belief
system first developed in the sixth century BC. Taoism includes beliefs
in the existence of qi and the yin and yang. Tai chi began as a martial
arts type of qigong and has been practiced as an exercise in China for
many centuries.
Tai chi became a sports event in 1990's 11th Asian Games as
wushu, a form of tai chi practiced primarily for show or competition.
Tai chi has recently gained popularity in the United States and other
Western countries as a general exercise technique, especially for older
adults. Today, classes, videos, and books on tai chi are widely
available.
What is the evidence?
Researchers have focused on studying the benefits of
relaxation and exercise that result from practicing tai chi. Clinical
trials suggest that tai chi improves posture, balance, flexibility,
muscle mass and tone, stamina, and strength in older adults and may
help prevent falls and fractures. A small 2006 study compared tai chi
with psychosocial therapy in breast cancer survivors. The women in the
tai chi group had improved flexibility, strength, and aerobic capacity,
whereas the women in the other group had improvements in flexibility
only. Another randomized clinical trial of people over age 69 compared
results for a group participating in tai chi to a group taking part in
a stretching exercise class. After 6 months, the tai chi group had
better balance and fewer falls than the stretching group.
Another randomized clinical trial found that tai chi led to a
sense of improved well-being in older adults and increased their
motivation to continue exercising. When tai chi is used as an exercise,
benefits have also been noted for older people with chronic diseases
such as arthritis, osteoporosis, chronic obstructive pulmonary disease,
and peripheral artery disease. Research has found that tai chi can
reduce stress and provide the same cardiovascular benefits as moderate
exercise, such as reduced heart rate and blood pressure. In one
randomized study, older adults with sleep problems who practiced tai
chi were able to fall asleep faster and stay asleep longer than those
who did low-impact aerobics.
Available scientific evidence does not support the idea that
tai chi can cure cancer or any other disease, although it does suggest
it may be helpful when used with conventional treatment.
Are there any problems or complications?
Tai chi is considered to be a relatively safe, moderate
physical activity, although injuries can happen. As with any form of
exercise, it is important to be aware of physical limitations. People
with cancer and chronic conditions such as arthritis and heart disease
should talk with their doctors before starting any type of therapy that
involves movement of joints and muscles. Relying on this type of
treatment alone and avoiding or delaying conventional medical care for
cancer may have serious health consequences.
Additional Resources
More information from your American Cancer
Society
The following information on complementary and alternative
therapies may also be helpful to you. These materials may be found on
our Web site (www.cancer.org)
or ordered from our toll-free number (1-800-ACS-2345).
References
Channer KS, Barrow D, Barrow R, Osborne M, Ives G. Changes in
haemodynamic parameters following Tai Chi Chuan and aerobic exercise in
patients recovering from acute myocardial infarction. Postgrad Med J.
1996;72:349-351.
Kutner NG, Barnhart H, Wolf SL, McNeely E, Xu T. Self-report
benefits of Tai Chi practice by older adults. J Gerontol B Psychol Sci Soc Sci.
1997;52:P242-P246.
Lan C, Lai JS, Wong MK, Yu ML. Cardiorespiratory function,
flexibility, and body composition among geriatric Tai Chi Chuan
practitioners. Arch Phy
Med Rehabil. 1996;77:612-616.
Li F, Fisher KJ, Harmer P, Irbe D, Tearse RG, Weimer C. Tai
chi and self-rated quality of sleep and daytime sleepiness in older
adults: a randomized controlled trial. J Am Geriatr Soc.
2004;52:892-900.
Li F, Harmer P, Fisher KJ, McAuley E, Chaumeton N, Eckstrom E,
Wilson NL. Tai chi and fall reductions in older adults: a randomized
controlled trial. J
Gerontol A Biol Sci Med Sci. 2005;60:187-94.
Mustian KM, Katula JA, Zhao H. A pilot study to assess the
influence of tai chi chuan on functional capacity among breast cancer
survivors. J Support
Oncol. 2006;4:139-145.
Province MA, Hadley EC, Hornbrook MC, et al. The effects of
exercise on falls in elderly patients. A preplanned meta-analysis of
the FICSIT Trials. Frailty and Injuries: Cooperative Studies of
Intervention Techniques. JAMA.
1995;273:1341-1347.
Ross MC, Presswalla JL. The therapeutic effects of Tai Chi for
the elderly. J Gerontol
Nurs. 1998;24:45-47.
Schaller KJ. Tai Chi Chih: an exercise option for older
adults. J Gerontol Nurs.
1996;22:12-17.
Tai chi. Aetna InteliHealth Web site. Accessed at
http://www.intelihealth.com/IH/ihtIH?d=dmtContent&c=358867 on
May 23, 2008.
Traditional Chinese medicine: qigong and tai chi.
Complementary/Integrative Medicine Education Resources, The University
of Texas M.D. Anderson Cancer Center Web site. Accessed at
http://www.mdanderson.org/departments/cimer/display.cfm?id=27b68c52-7868-42a4-96d4c89c3bbd10d0&method=displayfull
on May 23, 2008.
Wolf SL, Barnhart HX, Kutner NG, McNeely E, Coogler C, Xu T.
Reducing frailty and falls in older persons: an investigation of Tai
Chi and computerized balance training. Atlanta FICSIT Group. Frailty
and Injuries: Cooperative Studies of Intervention Techniques. J Am Geriatr Soc.
1996; 44:489-497.
Wolfson L, Whipple R, Derby C, Judge J, King M, Amerman P,
Schmidt J, Smyers D. Balance and strength training in older adults:
intervention gains and Tai Chi maintenance. J Am Geriatr Soc.
1996;44:498-506.
Note:
This
information may not cover all possible claims, uses, actions,
precautions, side effects or interactions. It is not intended as
medical advice, and should not be relied upon as a substitute for
consultation with your doctor, who is familiar with your medical
situation.
Last Medical Review: 11/01/2008
Last Revised: 11/01/2008
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