The Benefits of Learning Tai Chi

In tai chi, an instructor will lead you through a warm-up, followed by a series of flowing moves you’ll learn gradually and repeat throughout class. “I tell my students, ‘Nobody here is going to the tai chi Olympics, but we can improve on our current state of health,’ ” Helm says.

You can also do tai chi with an instructional DVD or online video. (The Arthritis Foundation offers some video clips online.) But a group class may be better; hands-on instruction will help you improve your form and avoid moves that may cause pain.

Community recreation and senior centers and YMCA/YWCAs frequently offer tai chi classes. You can also find them in your area by searching the American Tai Chi and Qigong Association's online directory.

Try a few classes (Helm recommends going at least twice a week for a month) to make sure you feel comfortable and that instruction includes rhythmic breathing, slow arm and leg movements that involve coordination and balance, and an emphasis on clearing or focusing the mind.

“If the class doesn’t include these elements, you might not get the same benefits that have been shown in studies,” Larkey says.

Keep in mind that as low-intensity exercise, tai chi doesn’t meet government physical activity guidelines: 150 minutes of moderate-intensity activity like a brisk walk or 75 minutes of vigorous-intensity activity like jogging, weekly, along with twice-weekly strength sessions.

“If you’re using tai chi as a supplement to your more intense routine, that’s very good,” Chodzko-Zajko says. “If it’s being used to substitute for walking or another activity, then that’s more of a concern. There’s not strong evidence that low-intensity physical activity of any kind is as good for you as meeting the physical activity guidelines.”

Let's block ads! (Why?)

https://www.consumerreports.org/alternative-medicine/benefits-of-learning-tai-chi/