Tai chi is a form of martial arts that dates back to ancient China. Originally, tai chi was a self-defense method. Today, the practice of tai chi is used as a means of body stretching and relaxation. The exercises are increasing in popularity in the United States; according to the National Center for Complementary and Alternative Medicine, 2.3 million Americans practiced tai chi in 2007. Consult a doctor before starting a tai chi regime.
Types and Duration
The Mayo Clinic reports that there are over 100 tai chi moves. Tai chi resembles traditional mediation techniques in that your mind and body are focused on the moves and nothing else. A typical regime might consist of a dozen moves. According to Stanford University, each move takes up to three minutes. Once you get used to the movements, you can perform three sets within 15 minutes. Movements are inspired by nature. Examples include "White Crane Spreads its Wings" and "Carry Tiger to the Mountain."
Benefits
One of the most prevalent benefits of tai chi is relaxation, which can prove especially beneficial during times of stress. The Mayo Clinic reports that tai chi is also used to improve sleep, blood pressure, fitness, balance, energy and overall well-being, while decreasing anxiety and chronic pain. Still, there is a lack of evidence to show that tai chi can relieve any diseases.
Costs
Tai chi is relatively inexpensive since you do not need equipment. There are DVDs for home use, such as those instructed by medalist David-Dorian Ross. Once you learn some of the moves, you can perform them on your own virtually anywhere. The Mayo Clinic recommends proper instruction through a class. The cost of classes depends on the size and length of the course. A class may prove beneficial if you are new to tai chi or new to any exercise program.
Side Effects
The National Center for Complementary and Alternative Medicine states that tai chi is safe for most people. Side effects do not generally go beyond muscle aches and joint pain. In more severe cases, performing the exercises in excess can cause sprains. You should not do tai chi if you are extremely fatigued, have an infection or have back pain, or on a full stomach.
Considerations
Although tai chi is low-impact, it is important to discuss your workouts with a doctor before commencing. The National Center for Complementary and Alternative Medicine suggests you may have to modify or omit some movements if you are pregnant or have osteoporosis. Use caution when learning the moves. Tai chi instructors are not government-licensed.
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