tai chi
Meaning of tai chi: Constant transfer of weight through a slow sequence trains balance in a way that seated exercise and straight-line walking do not.
Definition of tai chi
Tai chi is a Chinese practice of slow, continuous, weight-shifting movement performed as sequences of linked postures, with attention on breathing, alignment and balance. It began as a martial art and is now practiced mainly as low-impact exercise and moving meditation. Effort is steady rather than strenuous, and the pace can be adapted to almost any level of mobility.
What does a session involve?
A class usually opens with gentle warm-up movements and standing posture work, then moves into a form, which is a fixed sequence of postures flowing into one another without pause. Weight transfers continuously from one leg to the other, the knees stay softly bent, the spine stays upright and the breath is slow and unforced. Nothing is jumped, struck or held under load, and no equipment is used. Several styles exist, of which the Yang style is the most widespread, and shortened forms of a dozen or so postures are common where the aim is health rather than martial skill. Sessions can be performed seated or with a support for people who cannot stand unaided.
What has it been studied for?
| Area | What research has examined |
|---|---|
| Balance and falls in older adults | The most heavily studied area, with trials reporting improvements in balance measures and fewer falls |
| Knee osteoarthritis | Pain and physical function, often compared against standard exercise programs |
| Fibromyalgia and chronic pain | Symptom scores and quality of life |
| Heart and lung rehabilitation | Exercise tolerance in programs where higher-intensity activity is difficult |
| Stress and sleep | Self-reported measures, where results are less consistent |
How does it sit alongside other exercise?
Tai chi is generally studied as an addition to usual care rather than a replacement for it. It builds leg strength, joint control and body awareness, and it demands sustained attention, which is part of why it is grouped with mind-body practices such as transcendental meditation and massage therapy rather than with conventional training. It supplies little cardiovascular intensity and little resistance loading, so programs commonly combine it with walking or strengthening work. It is also taught within some physical therapy and falls prevention programs.
Also known as
Used in a sentence
The rehabilitation program included tai chi sessions aimed at improving the patient's balance and coordination.
Good to know
Tai chi is generally studied as a complement to standard care for balance and mobility rather than as a substitute for treatment of an underlying condition.