Let’s be honest, when you first see Tai Chi, it looks less like a martial art and more like interpretive dance for people in slow mo; stereotypically it involves a group of pensioners in the park, doing movements that make glaciers look hasty. You might think, “That can’t be exercise. That’s just stretching with ambition.” And yet… science says otherwise. This gentle, floaty, ancient Chinese practice turns out to be an absolute powerhouse of health benefits. And no, you don’t need to be wearing silk pyjamas to join in.
Tai Chi (or Tai Chi Chuan) is a low-impact internal martial art that focuses on controlled movement, breath, and mental clarity. Originally designed for self-defence, it’s now mostly practiced to improve health, reduce stress, and prove that you can in fact fight imaginary enemies in slow motion. There are a few different styles: Yang, Chen, Wu; but they all involve graceful movements with names like “White Crane Spreads Wings” or “Repulse the Monkey,” (you can substitute “Poking Annoying Client in the Eye” if you prefer).
How is this better than mindfully sleepwalking? Research says that Tai Chi can help with:
1. Balance & Stability: Tai Chi improves proprioception, your body’s sense of where it is in space, which is code for: you’ll stop walking into things. It’s especially effective for older adults in preventing falls. One study found it reduced fall risk by up to 45%. That’s not just exercise. That’s graceful ageing in action. Given how many of us worry about a parent falling, it may be enough for you to install an App on their kitchen tablet.
2. Cardiovascular Health: Despite the slow pace, Tai Chi gets your heart involved. Studies show it can lower blood pressure, improve circulation, and enhance aerobic capacity, all without turning your knees into mulch, unlike certain other activities we could name (hi, running – please refer to a previous post about your gait and how, according to a senior healthy ageing medic I have been learning from over many years, it’s not the best exercise for anyone over the age of 40).
3. Mental Health: Tai Chi reduces cortisol (the stress hormone) and boosts serotonin levels, helping with anxiety, depression, and general “I want to punch this day” feelings. It’s meditation, motion, and martial arts therapy, all in one slow, swirling package. Best part: no negative impact on your joints given you don’t have any underlying skeleton problems.
4. Joint Health & Flexibility: It’s gentle on the joints but encourages a full range of motion. This is especially useful if your knees could provide the sound track for “Rice Crispies”.
5. Immunity Boost: Some studies suggest regular practice of Tai Chi can increase the number of T-cells (your body’s little immune soldiers). So yes, doing “Wave Hands Like Clouds” might actually help you fight off colds etc.
The true brilliance of Tai Chi is that anyone can do it. You don’t need to be young, ripped, or able to do a backflip. You just need to show up, breathe, and slowly pretend to fight a ghost. You can do it in your living room. You can do it in the garden. You can do it in the park while confusing the local dog walkers. And unlike yoga, no one expects you to post about it on Instagram while balancing on one elbow.
It may look gentle, but Tai Chi is deceptively powerful. It strengthens the body, calms the mind, and gives you a quiet confidence. So if you’re looking for exercise that won’t wreck your joints, improves your health, reduces your stress, and makes you look like a wise forest hermit in training, Tai Chi might be your new best friend. Green tea is optional, so just go with the flow and see how you get on…
Photo by Monica Leonardi
