Tai chi: gentle movement for body and mind
Stress
Key points
- BMJ trial: tai chi was at least as good as aerobic exercise for fibromyalgia.
- Twice a week for 24 weeks gave the largest effect.
- It improves balance and cognitive function in people over 50.
- It is gentle and suits many ages and fitness levels.
What the research shows
Fibromyalgia. In a randomized trial at Tufts Medical Center, 226 adults with fibromyalgia did tai chi or supervised aerobic exercise for 24 weeks. Tai chi produced similar or greater improvement in symptoms, and the greatest benefit came with twice-weekly sessions for 24 weeks (Wang et al., 2018).
Cognition. A meta-analysis found that exercise, including tai chi, improved cognitive function in adults over 50 (Northey et al., 2018).
Balance and falls. In a Cochrane review, exercise programs including tai chi reduced falls in older adults (Sherrington et al., 2019).
How to start
- Find a beginner class with a qualified instructor.
- Practice 2 to 3 times a week.
- Move slowly and within your comfort range.
Frequently asked questions
Do I need special equipment?
No. Comfortable clothes and flat shoes are enough.
Where can I find a class?
Community centers, senior centers, YMCAs and hospitals often offer tai chi, including the evidence-based "Tai Ji Quan: Moving for Better Balance" program.
Sources
- Wang et al. (2018). Effect of tai chi versus aerobic exercise for fibromyalgia: comparative effectiveness randomized controlled trial. BMJ :k851. doi:10.1136/bmj.k851
- Northey et al. (2018). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British Journal of Sports Medicine 52(3):154-160. doi:10.1136/bjsports-2016-096587
- Sherrington et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews 2019(1). doi:10.1002/14651858.CD012424.pub2
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