What is tai chi?

Tai chi is a gentle form of exercise that originated as an ancient Chinese martial art. It has grown in popularity — people around the world practise tai chi for its general health benefits.

Tai chi is made up of smooth, graceful movements and breathing techniques that focus your mind. It's sometimes referred to as a 'mind-body' exercise.

The movements in tai chi are often circular. Your muscles are relaxed and your joints are not fully extended or bent.

There are different styles of tai chi, which involve balance, strength, coordination and flexibility.

The are 2 concepts behind tai chi:

• Qi — an energy force thought to flow through the body. Tai chi unblocks and helps the flow of qi.
• Yin and yang — are opposing elements thought to make up the universe that need to be kept in harmony. Tai chi promotes this balance.

What are the health benefits of tai chi?

The movements in tai chi gently exercise the muscles and joints in your body and can improve your flexibility. Practising tai chi may also help you to relax and improve your sense of wellbeing.

Tai chi can help to:

• decrease stress
• increase your muscle strength
• improve your balance
• improve your posture

What health conditions and symptoms can tai chi help to prevent?

Studies suggest that tai chi can:

• improve balance and prevent falls in older people
• improve balance and stability in people with Parkinson's disease
• reduce pain from osteoarthritis
• help people with fibromyalgia and back pain
• improve fatigue and pain in people with breast cancer
• improve mood in people with heart failure
• promote quality of life (wellbeing)

Some research into the benefits of tai chi has been done; however, often this evidence is not strong.

Who is tai chi suited to?

Tai chi is suitable for people of all ages. The movements can be adapted for people with different levels of fitness and mobility. This includes people who are recovering from surgery.

Tai chi for arthritis is a modified form of tai chi, which is more suitable for older people with arthritis and other health conditions.

It's important for everyone to do some form of regular physical activity. This is especially important if you have a chronic health condition and as you get older. Everyone should aim for at least 30 minutes of moderate-intensity activity on most, preferably all, days of the week.

If you have a health condition or have difficulty moving, talk to your doctor before starting any form of exercise including tai chi. Also talk to your doctor if you take medicines that make you dizzy or lightheaded.

Is tai chi safe in pregnancy?

There are no studies on the safety of tai chi in pregnancy, so it's important to talk to your doctor before starting the practise.

It's thought that tai chi during pregnancy may help with:

• blood circulation
• balance
• coordination
• strength
• relaxation
• mental health

Where can I find a tai chi class?

You can ask about tai chi classes at your:

• local community centre
• local council
• community health service

Talk to your doctor, physiotherapist or friends to find an experienced instructor. It's best to find an instructor who can accommodate your health needs and fitness level.

If you prefer to learn at home, you can check your local library for books and other resources that are available. Online courses may also be an option.

Tips for your tai chi practice

Below are some tips to help you have a safe and enjoyable tai chi practise:

• Clothing — wear comfortable clothes that allow you to move freely.
• Footwear — your shoes should have thin soles, be non-slip and provide support to help you balance.
• Environment — make sure that your practice area is free from obstacles and trip hazards.
• Limit distractions — turn off your mobile phone to reduce distractions.
• Hydrate — keep water close by, especially when the weather is hot.

How do I stay motivated while doing tai chi?

Try to make tai chi a regular part of your routine.

Create a ritual such as putting on comfy clothes and retreating to a quiet place.

One of the best ways to learn how to do tai chi is by watching and following along.

You can practise tai chi on your own, but you may find it more motivating to practise in a group.

Join a tai chi class. Classes are a great way to meet people with a similar interest in tai chi. Classes can take place indoors or outdoors to take advantage of nature.

During the class, your instructor will guide you. If you have restricted mobility, your instructor can adjust the movements to suit your needs.

Resources and support

Tai Chi for Arthritis is an instructor led program for people with arthritis.

The Tai Chi for Health Institute has information on instructors.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.