Tai chi has a long and storied history of helping people calm their minds, increase their balance and flexibility, and connect with their communities. While some may dismiss this practice as nothing more than a post-retirement pastime, that could not be further from the reality—which is that people of all ages can experience the benefits. Plus, getting started is beyond easy.
Tai chi is an ancient Chinese martial art. While historians don’t know exactly when the practice began, it may have been as early as the 8th century.
“Tai chi started as a martial art in a time when danger came from violent attacks from marauders and enemies,” says Andrea Lepcio, certified Tai Chi For Health Institute instructor and founder and owner at fitness training company Mighty Fit. “Today, danger comes more often from within our bodies. Tai chi has become a mind-body practice that strengthens the body, improves balance, and brings harmony.”
If you were to watch a tai chi class in action, you’d see a series of gentle, slow exercises conducted in close succession. These wave-like movements pair with breathing patterns that calm the body. That said, there are many different styles of varying levels of popularity, including Yang style, the most popular style, which involves large fluid movements, and Chen style, which is considered the oldest form of tai chi.
Tai chi has benefits regardless of the practitioner’s age. “While it’s true that tai chi is often recommended for older individuals because of its gentle, low-impact nature, younger people can also benefit greatly. For younger practitioners, tai chi builds strength, flexibility, and coordination,” says Jenelle Kim, doctor of Chinese Medicine. “It’s an excellent way to manage stress, improve focus, and increase body awareness, which is useful in everything from sports performance to daily life.”
While studies on the effects of tai chi are relatively small, the findings so far are promising. Lepcio references a 2007 study conducted on 702 participants that found that weekly tai chi community practices may reduce falls among “relatively healthy, community-dwelling older people.” This is significant, given that falls are the second leading cause of unintentional injury death worldwide, according to the World Health Organization (WHO).
And new research published in the journal Front Public Health in 2023 found that the martial art may improve both static and dynamic balance in older people. Static balance refers to one’s ability to hold a pose (like standing on one foot) without falling, while dynamic balance is about remaining in control while you’re performing different movements (like shifting your weight forward and backward).