Tai chi chuan, or tai chi for short, was introduced by Zhang Sanfeng, a Chinese martial artist who lived in the late 16th century. Characterized by slow, deliberate movements, deep breathing and meditation, tai chi is a part of traditional Chinese medicine. The goal of practicing tai chi is to improve the flow of life energy, or qi, throughout your body, and to balance opposites. If you want to enjoy the benefits of tai chi but cannot find a class, try practicing at home.
Instructional DVD
Tai chi DVDs are widely available on the Internet, in bookstores or free at your local library. Some provide general guidance, while others cater to a specific need or interest, such as if you're a beginner, a senior citizen or are interested in a particular style of tai chi. Learning by DVD allows you to proceed at your own pace. You can rewind and slow down the DVD to ensure that you're correctly practicing the series of movements, which is referred to as a "form." Each form of tai chi involves about 20 to 100 movements and can take about 20 minutes to complete. With a DVD, you can also focus on your favorite forms or skip difficult ones. Follow the safety information provided at the beginning of each tai chi DVD.
Personal Instructor
If you prefer a more personal approach and require feedback and motivation, a personal tai chi instructor might be more suitable. These fitness professionals can provide instruction for you on an individual basis, or for you and a few friends. Look for a trainer who has tai chi certification from the American Tai Chi and Qigong Association or from the International Fitness Professionals Association. Ask for referrals at your local YMCA or health club.
Benefits at Home
Many practitioners recommend practicing tai chi for 15 to 20 minutes twice a day, according to the University of Maryland Medical Center. Even if you take classes, practicing at home can speed up your mastery of this gentle form of exercise. You'll also worry less about making mistakes or about your fitness level and ability to keep up. Regular tai chi practice can help build muscle, improve balance and flexibility, and strengthen your bones. It can also sharpen your concentration, lower blood pressure and induce relaxation.
Safety
Consult your doctor before starting tai chi if you're not used to physical activity or have a medical condition. Although tai chi is considered a gentle practice, it can still be challenging if you're unfit or have a health condition such as joint pain or impaired balance. Do not perform any movement that causes pain or dizziness. Because you cover a lot of ground during each form, it's best to practice tai chi in an open space without objects you can trip over or bump into. Also, avoid slippery surfaces or areas that are too hot.
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