How Tai Chi Chuan and Qi Gong Improves Health
Regular practice of Tai Chi Chuan and/or Qi Gong provides several important health benefits. A report by the Harvard Medical School, published originally in May 2009 and updated in December 2015, said that Tai Chi Chuan helps to improve muscle strength, flexibility, and balance (the full article can be found here: The health benefits of tai chi). Web MD adds better circulation as a benefit as well as stating that it may help reduce high blood pressure and cholesterol levels (the article is here: Tai Chi and Qi Gong). In a 2010 study of seventy-seven published articles, the National Institute for Health (NIH) concluded that there was evidence that Tai Chi and Qi Gong improve bone health, cardiopulmonary fitness and related biomarkers, physical function, falls prevention and balance, and general quality of life. Study participants self-reported improved immunity and psychological factors (such as anxiety and depression). This report can be viewed at: A Comprehensive Review of Health Benefits of Qigong and Tai Chi. In summary then, there is scientific evidence that Tai Chi Chuan and Qi Gong can, among other things, improve:
- Strength
- Flexibility
- Circulation
- Blood pressure
- Balance (falls prevention)
- Cholesterol levels
- Bone health
- Quality of life
How Tai Chi Chuan and/or Qi Gong improves health
The Definition of Chi or Qi
Both Qi and Chi are pronounced “chee” even though they are different words with different meanings. There are multiple Chinese characters that have the same pronunciation when translated into English. Many of their meanings are inter-related. Zhang Yu Huan and Ken Rose have published a book titled, A Brief History of Qi. (ISBN 0-912111-63-1), which details 23 meanings of Qi and numerous other combined forms. In reality, it is often difficult to determine the exact meaning being used except from the context of its use. For Tai Chi Chuan, the most important definitions are:
1. The basic life force energy (Chinese character: 氣) that flows in all living organisms in the universe. By definition, a living organism has Qi and a dead organism has no Qi. In traditional Chinese medicine, an organism that is lacking its full complement of Qi is ill or dying. Blockages of Qi flow cause pain. Other traditions have the same or a similar concept. Japanese martial arts calls it “Ki”. Yoga calls it “Prana”.
2. Ultimate, grand, or supreme. This is the meaning of the “Chi” in Tai Chi Chuan. Its Chinese character is: 太.
Who doesn’t want these benefits? Especially, as we age? Clearly, Tai Chi Chuan or Qi Gong can improve your health. But, how? Well, the explanation provided by Traditional Chinese Medicine (TCM) is that it improves the flow of your Qi (See the box to the right for a definition of Qi in this context.). In TCM, good Qi flow is equivalent to good health.
Tai Chi and Qi Gong both involve slow meditative motions while doing deep breathing. This invokes the parasympathetic nervous system rather than the sympathetic nervous system. The parasympathetic nervous system regulates (tends to slow down) involuntary functions such as respiration, digestion and heartbeat. It is also described as the “rest and digest” system. Whereas the sympathetic nervous system is involved in stressful situations such as the fight or flight response. Invoking the parasympathetic nervous system results in a much deeper relaxation response. This in turn, helps the body heal in a variety of ways.
Balance in Motion
Another aspect of Tai Chi and Qi Gong is that they are moving exercises performed in a controlled manner. Performing Tai Chi Chuan forms or Qi Gong routines involves balancing while in motion. Other activities are good for balance and relaxation too (notably Yoga). However, they are performed in static postures with only momentary movement between postures, or performed too quickly making it easy to “fall” into the next position without really maintaining balance. Tai Chi Chuan or Qi Gong reverse this equation; motion is performed slowly, purposely, and static postures are held momentarily. The slow movements force you to concentrate on your balance, which greatly improves the mind-body connection.
Practice Recommendations
Practice daily at the same time each day. Life in the 21st century doesn’t necessarily accommodate practicing routinely, but try to do so. Establish your minimum amount of time to spend on Tai Chi Chuan or Qi Gong each day. If you can do more than the minimum amount of time – bonus! A shorter time of high quality activity is better. For instance, doing one section of your Tai Chi Chuan form, but doing it slowly is better than trying to rush through the entire form doing it quickly. Practicing slowly will help you improve your balance and will help you feel the Qi flowing in your body more readily. It is best to practice to the speed of your breath, don’t change the speed of your breath to match the speed you practice. One last suggestion – don’t think of your class as practice because it isn’t. It is actually training. In class, everyone goes at the same speed, not at the speed of their individual breath.