My experience with Tai Chi…
I began studying Tai Chi and Qi Gong when I started learning Traditional Chinese Medicine in 1998.
Studying the art of QIgong and Tai Chi was a necessary part of becoming a TCM practitioner as it allowed me to ‘cultivate’ and understand my own ‘qi’ or energy which is integral to working with clients as an acupuncturist.
Tai Chi for me began with rudimentary understanding of what ‘QI’ really was!
I learnt from teachers from China, who taught Qigong and Tai Chi and introduced me to this amazing life affirming mind/body exercise.
Since then I have practised many different forms of Qi Gong and Tai Chi and have now started teaching the Khor style Tai Chi form.
This form is one of the most recognised forms of Tai Chi in Australia today and is from the Australian Academy of Tai Chi (see below).
Grandmaster Khor established the Academy in 1976.
Researched Benefits of Tai Chi
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Improvement in Cognitive Function
In this randomized clinical trial including older adults with T2D and MCI, tai chi chuan was more effective than fitness walking in improving global cognitive function. The findings support a long-term benefit, suggesting the potential clinical use of tai chi chuan as an exercise intervention to improve cognitive function for older adults with T2D and MCI.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2803247 -
Reducing Blood Pressure
Among patients with prehypertension, Tai Chi was shown to be more effective than aerobic exercise in reducing BP after 12 months.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2814872?resultClick=3
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Improvement in Sleep
Older individuals engaging in at least 150 min per week of Tai chi practice can improve sleep quality.
https://link.springer.com/article/10.1007/s41999-024-01125-4 -
Postural Improvements
Tai Chi intervention benefits postural balance in patients with gait disorders. 12 weeks is the most common intervention period for patients with gait disorders. The frequency of intervention is seven articles twice a week, and the intervention time is about 60 minutes.
https://pubmed.ncbi.nlm.nih.gov/37768953/ -
Improvements in Cardiovascular Disease (CVD)
Preliminary evidence suggests that tai chi exercise may be a beneficial adjunctive therapy for some patients with CVD and CVRF.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2755083/#:~:text=Most%20studies%20report%20improvements%20with,No%20adverse%20effects%20were%20reported. -
Excellent evidence of benefit
There are 5 conditions that had many systematic reviews showing consistent evidence of benefit for tai chi: preventing falls in older adults in the community, osteoarthritis, Parkinson disease, chronic obstructive pulmonary disease (COPD), and cognitive functioning.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9844554/#:~:text=There%20is%20excellent%20evidence%20that,170%20and%203%20recent%20trials.&text=There%20is%20excellent%20evidence%20from,those%20who%20have%20been%20sedentary.
