A recent article in Fortune has shed light on the numerous benefits of tai chi, an ancient practice that has evolved into a holistic workout suitable for all ages. Often associated with seniors, tai chi is now gaining recognition as a powerful way to improve physical strength, flexibility, and mental clarity for people of any age.
Tai chi has a long history, with roots in ancient China as far back as the 8th century. Initially developed as a martial art to protect against invaders, tai chi has transformed over centuries into a gentle, flowing practice aimed at harmonizing mind and body. Andrea Lepcio, a certified instructor from the Tai Chi For Health Institute and founder of Mighty Fit, explained in Fortune that while tai chi originated as a form of self-defence, today it serves as a mind-body exercise to support strength, balance, and well-being in a less turbulent world.
In a tai chi class, participants engage in a series of slow, deliberate movements that mimic waves, often synchronized with deep breathing. Fortune notes that tai chi includes various styles with unique movements and intensities, such as the widely practised Yang style, known for its large, fluid gestures, and the older Chen style, which retains more of its martial roots.
Health benefits backed by research
Fortune highlights research that underscores tai chi’s significant benefits, particularly for improving balance and reducing falls among older adults. A 2007 study, referenced in the article, involving 702 participants, found that tai chi practice helped prevent falls—a key finding, given that falls are the second leading cause of unintentional injury deaths globally, according to the World Health Organization.
Another study published in Front Public Health in 2023 found that tai chi improves both static and dynamic balance in older adults. Static balance allows a person to hold a steady pose, while dynamic balance is crucial for maintaining control during movement. These findings support tai chi as an ideal practice for enhancing stability and coordination.
Although tai chi isn’t a high-intensity workout, it offers fitness benefits through controlled, mindful movements that improve muscle coordination and strength. A 2021 meta-analysis even found that tai chi may enhance balance by strengthening and stabilizing muscles and promoting coordination, making it valuable for people looking to maintain or improve their fitness without intense physical strain.
