Tai chi and qi gong are gentle form of exercise developed from ancient Chinese martial arts. They combine slow, deliberate movements, mediation and breathing exercises. They are not designed to be cardiovascular in nature but can help with your circulation, balance, alignment and restore your energy by putting minimal stress on your joints and muscles. Often described as “moving mediation,” Tai chi and qi gong are a form of stress reduction that promote serenity through gentle, flowing exercise, stretching and deep breathing while the body is in constant motion.
Areas Targeted
Tai chi and qi gong engage your back and your core muscles as you flow gently from one move to the next, using your whole body. Your arms are used in the movements and your legs too since you do them standing up. The exercises don’t include positions that specifically target the gluteus maximus muscles but your buttocks will work as you move.
Health Benefits
The exercise involved is low-impact and not a high-impact aerobic work-out. The movements build strength in a subtle way using your own body weight. Tai chi and qi gong are not sports, but even seasoned athletes have much to gain from them as they entail engaging your whole mind and body together. They are relaxing ways to improve your flexibility and balance, can enhance the immune system and quality of sleep, improve overall well-being and reduce the risk of falls in older adults. Tai chi and qi gong can be adapted to fit just about any fitness level, medical condition and age, including women who are pregnant.
The health benefits of tai chi and qi gong have been shown in many studies. The movements have been found to have a positive impact on cardiovascular disease, bone health, osteoporosis, osteoarthritis of the knee, rheumatoid arthritis, chronic heart failure, cancer survivors, depression in older people and symptoms of fibromyalgia, including in a study released in 2015 by the National Centre for Complementary and Integrative Health in the U.S. Some studies have shown that tai chi and qi gong can lower high blood pressure and reduce high cholesterol levels. Further, if you have arthritis, these movements are easy on your joints. The movements can also be a great way to get moving again after a period of inactivity, including if you have diabetes. Classes are available in most communities at low cost and are a great way to stay active.
Check With Your Doctor First
Before starting any new exercise program, it is recommended that you speak to your doctor first, including if you increase your activity. You should consult with your physician if you have joint problems, back pain, fractures, severe osteoporosis or a hernia. You may also need to take precautions if you have diabetes or circulation problems or if you take any mediations (e.g., for heart disease) that can make your dizzy when you change positions. Your doctor may recommend some adaptions or avoidance of certain postures. He or she may also recommend doing the movements seated, at least in the beginning.
