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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
(see 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 may 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 it makes them feel more relaxed, younger, and agile, and they say it helps their circulation. The slow, graceful movements of tai chi, accompanied by rhythmic breathing, relax the body as well as the mind. Research has found that tai chi can reduce stress, lower blood pressure and reduce the risk of heart disease. 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 (interaction of opposite forces). 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 flowing 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, for example, "Wave Hands Like Clouds," or "Grasping the Bird's Tail." In order to balance the yin and yang, the 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 is 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 students begin by learning a series of gentle, deliberate movements flowing 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, for example, "Wave Hands Like Clouds," or "Grasping the Bird's Tail." In order to balance the yin and yang, the 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 is 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 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 recent small study of breast cancer survivors compared tai chi 3 times a week with another group. The women who 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 tai chi to 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. 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 along 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.
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 ordered from our toll-free number (1-800-ACS-2345).
References
Aetna InteliHealth. Tai chi. Available online at http://www.intelihealth.com. Accessed 03/23/07.
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;52:242-246.
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, 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 Feb;60(2):187-94.
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 Jun;52(6):892-900.
MD Anderson. Traditional Chinese Medicine: Qigong and Tai Chi. Reviews of Therapies. University of Texas. Available online at www.mdanderson.org/CIMER. Accessed 03/23/07.
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 Mar;4(3):139-45.
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.
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, et al. 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.
Revised: 03/26/2007
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