Top scientists in the US, athletes, and people of all ages are finding Tai Chi to be an ideal workout to counter the effects of stress in the modern world and slow the effects of aging. Supermodel Gisele Bundchen and her husband, Tom Brady, are among three million devotees in the US, with Gisele describing it as “moving meditation”. American rock legend Lou Reed was another Tai Chi practitioner. His widow reports that when he died in 2013, the singer and songwriter was performing tai chi at home surrounded by the trees in his garden. Many people practice Tai Chi to reduce stress caused by work and hectic schedules. And as we get older Tai chi’s restorative powers can help you age more gracefully and function at a higher level than those who don’t practice it.
https://www.houseofwellness.com.au/health/fitness/health-benefits-tai-chi
Evidence-base for the health benefits of Tai Chi
The philosophical principles of Tai Chi Chuan (Taijiquan) have been around since the Yellow Emperors Classic on Internal Medicine of which the oldest written copies date to around 2000 years ago. The physical activity form itself has been practiced in China for the last 750 years and in the last 50 years over 500 clinical trials and 120 systematic reviews have been published in the scientific literature on the health benefits of Tai Chi.
Patricia Huston of the University of Ottowa and her colleague Bruce McFarlane published a review that found:
Tai Chi has excellent evidence of benefit for:
- Preventing falls
- Osteoarthritis
- Parkinson disease
- Rehabilitation for chronic obstructive pulmonary disease
- Improving cognitive capacity in older adults.
For more of the health benefits of Tai chi and a link to the Harvard Medical School Guide to Tai Chi
There is good evidence of benefit for:
- Depression
- Cardiac and stroke rehabilitation
- Dementia.
There is fair evidence of benefit for:
- Improving quality of life for cancer patients
- Fibromyalgia
- Hypertension
- Osteoporosis.
Current evidence indicates no direct benefit for diabetes, rheumatoid arthritis, or chronic heart failure.
Current evidence also shows significant improvements in general health and fitness, improving balance and aerobic capacity in those with poor fitness levels. In addition, studies have shown good evidence for increased strength, well-being, and improved sleep.
The researchers concluded that “There is abundant evidence on the health and fitness effects of tai chi. Based on this, physicians can now offer evidence-based recommendations to their patients, noting that tai chi is still an area of active research, and patients should continue to receive medical follow-up for any clinical conditions.”
Huston P, McFarlane B. Health benefits of tai chi: What is the evidence? Can Fam Physician. 2016 Nov;62(11):881-890. PMID: 28661865. https://pubmed.ncbi.nlm.nih.gov/28661865/
The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind
by Peter Wayne
A longtime teacher, researcher and current director of the Osher Center for Integrative medicine at Harvard Medical School presents the latest science on the benefits of T’ai Chi as well as a practical daily program for practitioners of all ages
Conventional medical science on the Chinese art of T’ai Chi now shows what T’ai Chi masters have known for centuries: regular practice leads to more vigor and flexibility, better balance and mobility, and a sense of well-being. Cutting-edge research from Harvard Medical School also supports the long-standing claims that T’ai Chi also has a beneficial impact on the health of the heart, bones, nerves and muscles, immune system, and the mind. This research provides a fascinating insight into the underlying physiological mechanisms that explain how T’ai Chi actually works.
Dr. Peter M. Wayne, a longtime T’ai Chi teacher and a researcher at Harvard Medical School, developed and tested protocols similar to the simplified program he includes in this book, which is suited to people of all ages and can be done in just a few minutes a day. This book includes:
The ancient Chinese practice of tai chi is becoming widely recognized as one of the most powerful ways to improve both physical and mental health. Try Introduction to Tai Chi today and help your health with:
- Better Balance: Studies show older adults who did tai chi one to three times a week were 43% less likely to fall, and they cut their risk of injury in half!
- Pain Relief: Tai chi offers significant relief from back, neck, arthritis, and fibromyalgia pain
- A Sharper Mind: It’s shown to help reduce age-related cognitive decline … and even slow dementia!
- Better Heart Health: Tai chi may reduce your chances of developing heart disease — even if you have risk factors
- Improved Mood: In 82% of studies, tai chi greatly improved mood and lowered anxiety. It’s also an effective treatment for depression
- Less Stress: Learn the secret to taking deep, calming breaths and reduce anxiety and depression
- And so much more!
https://www.barnesandnoble.com/w/the-harvard-medical-school-guide-to-tai-chi-peter-wayne/1112126145