Top 6 Tai Chi Health Benefits

Tai chi or tai chi chuan is a physical and mental discipline that combines knowledge of martial arts with meditation and breathing techniques. When you do tai chi, you breathe slowly and deeply and all your attention is focused on making slow and very precise movements that are chained Posture, coordination and concentration are constantly being worked on.

Tai chi for physical and mental health

tai chi is suitable for everyone. Tai chi can be practiced by anyone in excellent physical shape to those who have just undergone surgery and wish to promote their recovery. The general health benefits are well documented.

1. Reduces stress and anxiety

A study carried out at the University of Technology in Sydney (Australia) showed that Tai Chi, thanks to the fact that it incorporates meditative and breathing techniques, it is more relaxing and is better indicated to treat anxiety than simple physical exercise.

Tai chi also improves mood. regular practice helps overcome depression mild because it reinforces self-confidence. Furthermore, slow and precise movement together with conscious breathing produces a direct effect on the nervous and endocrine systems.

2. Improves balance

Older people tend to suffer falls that can be very dangerous. Tai chi strengthens your sense of balance, so it is an effective preventive means. It also improves the general physical state and, especially, the mobility of the joints.

3. Helps control weight

Regular tai chi practice (for example, five times a week for 45 minutes) favors the steady weight loss within the framework of a balanced and controlled diet.

This was verified in a study from the University of Hong Kong, which observed a weight loss of between 0.5 and 0.75 kg after 12 weeks of practice (a loss slightly higher than that achieved with a light walking program during the same period of time). The study participants especially reduced their waist circumference.

4. Boosts immunity

The tai chi practice It is also capable of increasing the number of immune cells related to the cell renewal and, with it, to promote longevity.

This was demonstrated by a research team led by Dr. Shinn-Zong Lin, a neuropsychiatrist at Taiwan Chinese University Hospital, in a year-long study comparing indicators of rejuvenation and anti aging in three groups of participants under 25 years of age.

The first group continued with their normal habits, the second followed a physical exercise program based on brisk walking, and the third group practiced tai chi. The analyzes showed that practitioners of the body mind technique benefited more at the immune level.

The study, published in the journal Cell Transplantationprovides one of the first biological tests on the peculiar effects of the continued practice of tai chi.

5. Reduces chronic pain

Tai chi can be helpful in managing many chronic diseases that are in pain. For example, the usual practice mitigates the symptoms of fibromyalgia, according to a study led by researchers at Tufts University. The fibromyalgia symptom reduction achieved with the practice of tai chi and with the practice of moderate physical exercise during the same period of time and the results were noticeably better among the participants who performed tai chi.

In another small study conducted with 15 rheumatoid arthritis patients, it was found that after 12 weeks pain had been reduced and mobility had improved.

Similar results are achieved in patients with osteoarthritis, the most common disease that causes pain in older people.

6. Promotes sleep

Another study led by Dr. Karen L. Caldwell and conducted with adults suffering from sleep disorders, showed that two weekly tai chi classes for 10 weeks produced a significant improvement in the quality of their sleep.

They also decreased anxiety symptoms.