BY Samuel Mathis, MD
During medical school, I had the opportunity to study abroad at the International Institute for Traditional Chinese Medicine and Acupuncture in Beijing, China. During my time there, my classmates and I learned the basics of Traditional Chinese Medicine, the importance of balance in the body and health, and the fundamentals of acupuncture. When not in class, we explored the city, ate amazing food, and spent a lot of time at the local parks, where I was enamored by the older individuals who would daily practice a form of exercise I learned was Tai Chi. One of my mentors is a Tai Chi master who regularly praises the health benefits it provides. Tai Chi can be an excellent form of exercise for our patients to improve strength, balance, and overall well-being. It should regularly be recommended to patients with a myriad of conditions.
Tai Chi is an ancient form of exercise that focuses on slow, purposeful movements centered on balance, breathing, and focus. This exercise has been studied extensively over the years, and new evidence continues to highlight its benefits. Tai Chi practitioners move through a series of poses and movements that shift their balance and center of gravity. This helps strengthen the somatosensory and musculoskeletal systems while reorienting the way individuals walk and maintain their center of balance. A recent meta-analysis of over 2000 individuals found that tai chi improved older adults’ “timed up and go” testing and other balance tests. These benefits were most profound in individuals who practiced at least 45 minutes of tai chi twice a week (1).
In addition to balance, a large review that looked at over 500 trials and 120 systematic reviews found that the general benefits of tai chi include improvement in osteoporosis, balance, decreased falls, and even improvements in chronic neurological conditions such as Parkinson’s and general cognitive decline. It was also shown to improve pulmonary function in patients undergoing COPD rehabilitation. Some studies show that it can improve quality of life scores in individuals with cancer, fibromyalgia, and other chronic pain syndromes (2). Some small studies found that tai chi was an effective alternative for individuals unable to do cardiac rehabilitation following a myocardial infarction or stroke (2). Interestingly, Yang style tai chi seems to be more effective than others in producing these benefits.
Outside of the health and safety benefits, tai chi can also improve symptoms of anxiety and depression. A 2025 systematic review and meta-analysis found that tai chi reduced rates of anxiety and depression when practiced for more than 12 to 24 weeks. For anxiety, they found statistically significant results at greater than 12 weeks when practiced 3-4 times a week (3). In patients with depression, practicing tai chi 5-7 times per week for 24 weeks had the greatest effect (3). However, improvement in symptoms could be seen in as little as 1 session that lasted 40-60 minutes, showcasing the potential benefits of tai chi on calming the body and mind (3).
Now the question becomes, how do we appropriately recommend tai chi to our patients? The first step is providing recommendations for starting. Any exercise is good exercise, and motion is lotion to our joints and muscles. Tai chi has many classes and groups all around the area, but it is not required to be in a group to practice. There are numerous online videos for beginners to help teach them the basics and walk through the stances. As I was writing this article, I did a quick internet search and found hundreds of videos that were high quality with easy-to-understand instructions. However, it is better to join a group for the camaraderie and direct education aspects. The second recommendation is to try it out for yourself. Take a class or video and see the benefits that can be experienced through this ancient exercise activity. We would be surprised by how much tension, pain, and stiffness can be resolved with this activity. Your body and your health will thank you for it.
References:
- Cui Z, Xiong J, Li Z, Yang C. Tai chi improves balance performance in healthy older adults: a systematic review and meta-analysis. Front Public Health. 2024;12:1443168. Published 2024 Nov 11. doi:10.3389/fpubh.2024.1443168
- Huston P, McFarlane B. Health benefits of tai chi: What is the evidence?. Can Fam Physician. 2016;62(11):881-890.
- Dong Y, Pang D, Xiang J, Chao G, Kuang X. Exploring the benefits of traditional Chinese exercises (Tai Chi and Qigong) on the anxiety and depression of older adults: A systematic review and meta-analysis.