What is tai chi?
Tai chi is an exercise done with deep concentration and controlled motion coordinated with controlled breathing. Developed in ancient China as a martial art, it incorporates the principles of qi gong, a type of Chinese medicine that uses the mind to direct energy in the body. Today, tai chi is practiced by millions of people throughout the world.
The circular motions of tai chi forms (or routines) are designed to gently stretch muscles, massage internal organs and release tension in your body.
Tai chi's healing
power has been known in China for centuries. Regular practice strengthens
your body, calms your mind and helps promote mental health. The deep breathing
and subtle movements help relax your muscles and promote blood circulation,
while the time spent focusing on the movements and postures allows you to take
your mind off your everyday cares for a while.
In the Chinese medical tradition, health depends on the flow of a life-force
energy called Qi (pronounced chee). The circulation of this energy is
vital to health: when Qi flows smoothly and without obstruction, good health
results. A blockage in the flow of Qi may result in physical pain or illness,
or it may contribute to mental or emotional distress.
Tai chi has many benefits
" Tai chi uses the mind to direct energy in the body. "
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People practice tai chi for different reasons. Because it is a low-impact form
of exercise, it improves physical condition, muscle strength, coordination,
and flexibility while minimizing the impact on your joints.
Some of the benefits of tai chi may include:
- better balance and a lower risk for falls, especially in elderly people
- less pain and stiffness (from arthritis, for example)
- management of osteoporosis (Tai chi is a weight-bearing exercise).
Tai chi also helps you to understand your body's natural alignment, promoting good posture and the optimal alignment of bones and muscles. Good alignment can also reduce joint pain and can help your body move smoothly and efficiently by reducing stress on your muscles.
Moving meditation
can help reduce stress
One of the fundamental principles of tai chi is to relax the mind and the body by training people to use energy, not muscles, to move the body.
Tai chi is a kind of moving meditation. People who practice tai chi
believe that the energy that circulates through their body when doing tai chi
may reduce some of the harmful effects of chronic stress.
Tai chi exercises encourage you to deepen your breathing, bringing more oxygen to your blood and tissues and helping your muscles relax. Deep breathing calms the mind and relieves stress, while focusing on the breath can help calm you down when you are upset or worried.
The more you practice tai chi, the more your awareness moves inward.
This allows you over time to begin to notice where you are holding tension inside
your body so that you can begin to release it. The longer you practice, the
more this ability to relax extends into your daily life.
Is tai chi for you?
Tai chi is a relatively safe practice. However, here are a few things to bear
in mind if you decide to join the millions of people who enjoy its many benefits.
You do not need special equipment or clothing to practice tai chi. You can do it at home, or with others. Because the exercises are done slowly and with control, there is less risk of injury than there are with other, more vigorous forms of exercise. People of all ages and all stages of fitness practice tai chi.
If you are considering learning tai chi and you have a health condition for which you are being treated or if you have not exercised in a while, talk to your health care provider first.
In particular, ask your health care provider whether you should modify or avoid certain postures in tai chi if you:
- are pregnant
- have or have had a hernia
- have a sprain or fracture
- suffer from joint problems, back pain or severe osteoporosis.
So, don't wait! Start experiencing the benefits of tai chi for yourself and
make it part of an active
lifestyle!
Many community centres or Chinese cultural centres offer tai
chi programmes—find a class that's right for you and start on your healthy journey
today.
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This article was prepared by The Consumer Health Information Service (Toronto Public Library).
