The (Unexpected) Benefits of Tai Chi & Qigong

The health benefits from practicing Qigong and Tai Chi have been known in the East for centuries but until recently there have been few rigorous research studies to test the ancient claims. The past 20 years has seen a dramatic rise in the number and quality of scientific studies testing a range of benefits; some well-known, others less so.

Despite this there is still much more work to be done. More standardised testing using the same types of movements and similar ‘dosage’ (number and duration of session) would help compare results across different studies.

How do Tai Chi and Qigong achieve these results? The mechanisms are poorly understood but some clearly come from the mechanical aspects of the movements and others are perhaps linked to the parasympathetic side of the nervous system – switching out of ‘fight-or-flight’ into ‘rest-and-digest’. More research needed.

Below are some of the commonly-quoted benefits.

Improved Sense of Touch

Really an unexpected benefit of Tai Chi – especially as there is so little touching involved in the practice. However, sensing is inhibited by muscle tension in the arms and hands and Tai Chi seeks to remove the tension to allow the movements (and Qi) to flow. Perhaps not such a surprise then?

Improved Quality of Sleep

Several recent research studies have shown that Tai Chi and Qigong improve our sleep patterns. You get to sleep quicker, stay asleep longer. You won’t sleep well if you’re still in ‘fight-or-flight’ mode. Slow breathing and soft movements tell the brain it’s OK to relax. Sleep like a baby

Improved Concentration

Studies show that Tai Chi improves concentration and cognitive power and has helped teenagers with ADHD. The relaxed breathing and focused attention bring real clarity to your thinking.

Reduced use of Painkillers

A review of 15 studies, published in the journal Physical Therapy in 2017, concluded that tai chi was effective for reducing chronic pain conditions such as arthritis, fibromyalgia and joint pain.

Improved Memory

Yes, it’s true. Studies show memory improvements after courses of Tai Chi or Qigong. What is less clear is what “dose” of Tai Chi is needed to make a measurable difference. Most studies choose courses of 2 hours or more per week. So, remember to practice!

Reduced Risk of Falling

OK perhaps not unexpected as lots of studies have shown significant reductions in falls among seniors that practice Tai Chi. Why? It strengthens the legs and glutes, improves ankle, knee and hip mobility and builds awareness of how you move. Try it.

Reduced Blood Pressure

Again, lots of studies have demonstrated significant reductions in Blood Pressure among Tai Chi and Qigong practitioners. Plus reductions in heart rate and improvements in heart-rate variability. The low stress movements make it an ideal program from those recovering from cardiac surgery.

Increased Bone Density

Loss of bone density is particularly a problem for post-menopausal women and studies have shown improvements (or reductions in loss) comparable with weight-bearing exercises. Although Tai Chi involves only shifting weight from one leg to the other it is the equivalent of lifting an additional weight.

Better Balance

Our sense of balance is affected by a number of factors and decreases as we get older. Tai Chi’s emphasis on controlled, smooth movements helps people of all ages to improve their balance.

Improved Quality of Life

Not easy to quantify, but numerous studies have asked participants to complete questionnaires and found improvements in QoL based on perceived physical health, psychological state, personal beliefs, social relationships and relationship to relevant features of one’s environment.

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