Tai chi and qigong

How does tai chi help balance and calm?

Tai chi is best supported for balance and falls, and it is also linked with feeling calmer, though the calm side is less certain.

For older adults living in the community, tai chi reduces the number of people who fall by 20%, and it may reduce the rate of falls by 19%¹. In healthy older adults, practice also improved balance, walking speed and confidence about preventing falls⁵. Scores on balance and fall-risk tests may improve too, but test scores alone don't show fewer actual falls⁶.

For calm, tai chi is linked with lower depression and anxiety and better stress management². This research is still early, and firm conclusions can't yet be drawn^2,7.

How much should you practise? No best amount or frequency has been shown. One example programme is twice a week for 55 minutes a session over 8 weeks⁶. Practising little and often, rather than doing a lot at once, is a sensible way to build a habit.

Tai chi puts more load through the ankle, knee and hip joints than natural walking, so move within comfortable limits⁸.

What is qigong?

Qigong (pronounced "chi gong") is a gentle mind-body exercise that developed in China thousands of years ago³. It combines slow, smooth movement with breathing, relaxation and focus, and it needs no special equipment⁹.

Qigong and tai chi are related. Qigong is the older and broader practice, and tai chi done for health is considered a form of it^3,10. Both use slow, flowing movements. Tai chi movements done quickly can be a form of combat or self-defence; qigong isn't⁴.

There is a style for most people. Active qigong focuses on movements of the whole body or of the arms and legs. Meditative qigong can be done in any posture you can keep comfortably, using breath and mind exercises with almost no body movement³. Either way, the movements can be adapted and done walking, standing or sitting⁴.

Qigong is linked with lower stress and anxiety in healthy adults⁹. If you're new to it, a short, gentle session is a good way to see how it feels. If you prefer very little movement, ask about meditative qigong.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

A sore muscle or joint is the kind of thing to ease off for. See a doctor or other health professional if it persists or gets worse.

Tai chi and qigong are not treatments for anxiety, depression or other health conditions. Keep taking any medicines or therapy you have been given, and see a doctor or other health professional about any concern rather than putting it off.