Tai Chi Moves for Beginners: Scientists Back This Ancient Exercise

Eastern medicine practices have always placed a strong emphasis on prevention and treating diseases naturally whenever possible. Now, in many ways, Western medicine is catching up, particularly when it comes to utilizing tai chi moves to improve the mind, body and heart.

A growing number of people around the world are now interested in traditional Eastern systems of healing, including tai chi, yoga, acupuncture and meditation, due to mounting evidence that they can help prevent and treat many health problems, such as arthritis, anxiety and chronic pain.

Harvard Medical School has reported that although tai chi is a slow and gentle practice, it effectively addresses several core benefits of exercise: boosting muscle strength, maintaining flexibility, increasing and sustaining balance, and sometimes even providing an aerobic workout that’s important for your heart.

What is tai chi?

Tai chi is a mind-body exercise rooted in multiple Asian traditions. It’s one of many types of qigong exercises, which combine the principles of martial arts, controlled breathing, Traditional Chinese Medicine and Eastern philosophies.

In the West, the deeper meanings and significance of tai chi can be somewhat difficult to explain, considering it has a very long history dating back thousands of years. Tai chi moves also involve components that are not very easy to translate.

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Tai chi derives its name from the Eastern concept of yin and yang. In fact, the black and white circular symbol that represents yin yang is also often used to represent tai chi since the practice is said to unite “body and mind.”

Tai chi is also strongly rooted in another ancient Eastern philosophical concept that is still foreign to most Westerners: “qi,” which roughly translates to life force or vital energy.

Research has shown that tai chi has multiple benefits for both young and older practitioners. However, it’s gained the most attention for its strong anti-aging effects.

A scientific review published in 2006 stated, “Tai Chi exercise is a relatively ‘low tech’ approach to preventing disability and maintaining physical performance in older adults.”

Benefits

1. Increases flexibility

As a type of fluid bodyweight exercise, tai chi moves help boost upper- and lower-body flexibility, along with coordination and strength. Tai chi moves are done in many different positions, sometimes standing or sitting, which helps warm up, stretch and relax tense muscle and joint tissue.

Most tai chi classes or routines begin with a warm-up period to ease into motions, such as shoulder circles, turning the head from side to side, or rocking back and forth. Over time this practice can reduce stiffness, pains, strains, falls, injuries or tears.

2. Supports and improves balance

University of Liverpool researchers found tai chi can improve balance and strength, along with reducing the risk of falls in the elderly, especially those “at high risk.” Tai chi also aids in proprioception, the ability to sense the position of one’s body in space.

Proprioception generally declines as someone ages due to changes in inner-ear structure, along with decreasing strength of certain muscles and ligaments. Tai chi helps train proprioception sensory neurons in the inner ear and also restore muscle strength and coordination.

The study performed by University of Liverpool researchers documented changes in balance and cardiovascular responses for a community of middle-aged women. Relatively sedentary but healthy women 33 to 55 years old took part in tai chi exercise three times per week.

After 12 weeks, compared to the control group, the women doing tai chi moves experienced significant improvements in “dynamic balance” measured by the Functional Reach Test. Tai chi also significantly decreased both mean systolic and diastolic blood pressure, showing it has multiple protective benefits for aging adults.

3. Builds muscle strength and conditioning

Tai chi moves can also improve both lower-body strength and upper-body strength simultaneously, even comparably to other forms of gentle resistance-training, such as yoga or using bands and light cables. Tai chi improves upper-body strength by incorporating many unsupported arm exercises that involve holding the arms up.

It can also improve strength of the knees, lower body, core muscles, back and abdomen due to incorporating dynamic movements like leg lunges, squatting moves, twists, kicks, crouching and bends.

4. Supports heart health

This ancient practice helps lower blood pressure by reducing the body’s stress response, improves “gas exchange” and breathing, can help reduce inflammation, and can sometimes serve as an aerobic workout. In fact, quicker-moving forms of tai chi have similar benefits to brisk walking.

Studies have shown that a regular tai chi practice helps improve strength of the heart and durability of the blood vessels and other bodily tissues. It also helps lower inflammatory responses caused by an overactive autonomic nervous system.

5. Lowers stress, anxiety and depression

Many view tai chi as much more than just an exercise. Historically, this practice boasts a strong spiritual dimension and promotes greater self-awareness.

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Studies have revealed that tai chi is a natural stress reliever and promotes positive effects on depression and anxiety in a way similar to yoga or other mind-body exercises.

Often people find that the controlled breathing and focus involved in practicing tai chi promotes a calm mind, increased connection to others, patience, compassion and acceptance. Practicing tai chi outdoors in a natural environment, such as a park or beach, can also lower stress by bringing someone’s attention to how she is connected with her surroundings, a greater purpose and those living around her.

6. Sharpens focus

Studies have suggested that tai chi’s slow pace, attention to detail and circular motions help lower “mind chatter” and improve attention. People often describe tai chi as a “moving meditation” because it involves following the breath in a rhythmic way that causes ruminating or wandering thoughts to decrease.

Some people also choose to further improve focus by using practices such as visualization, imagery, mantras or affirmations while performing tai chi moves.

7. Boosts mood

This traditional Chinese mind-body practice has been shown to enhance mood in various populations. Its gentle movements, combined with focused breathing and mindfulness, contribute to improved psychological well-being.

A comprehensive systematic review and meta-analysis published in BMC Complementary and Alternative Medicine analyzed 40 studies involving 3,817 participants. The findings indicated that regular tai chi practice significantly reduced stress, anxiety and depression, while also enhancing mood among both healthy individuals and those with chronic conditions.

Additionally, a randomized, controlled trial published in Medicine & Science in Sports & Exercise compared the effects of tai chi and brisk walking on mood states in 102 healthy middle-aged adults. After 12 weeks, the tai chi group exhibited significant improvements in global mood, tension, depression, anger, fatigue and confusion, whereas the brisk walking group did not show such benefits.

8. Enhances sleep

This gentle mind-body practice has been shown to enhance sleep quality, particularly among older adults. Its slow, meditative movements promote relaxation and reduce stress, key factors in improving sleep.

A randomized, clinical trial published in JAMA Network Open in 2021 investigated the effects of tai chi on sleep among 320 adults aged 60 and older with chronic insomnia. Participants were assigned to one of three groups: tai chi training, conventional exercise or no intervention.

After 12 weeks, the tai chi group demonstrated significant improvements in objective sleep measures, including increased sleep efficiency and reduced wake time after sleep onset, as assessed by actigraphy. These benefits persisted for up to 24 months post-intervention, suggesting that this practice can serve as an effective, long-term non-pharmacological approach to managing insomnia in older adults.

9. May support weight loss

This form of qigong may support weight loss by promoting moderate physical activity and enhancing metabolic health.

A cluster randomized, controlled trial involving 374 middle-aged Chinese adults assessed the effects of tai chi and walking exercises over 12 weeks. Participants practicing tai chi five days a week for 45 minutes experienced an average weight loss of 0.50 kilograms (kg) and a reduction in fat mass by 0.47 kg.

Additionally, waist circumference decreased by 3.7 centimeters compared to the control group. These changes were achieved without significant alterations in lean mass or bone mineral density, indicating that this type of workout can be an effective, low-impact exercise for weight management.

10. Protects cognition

Tai chi may help protect cognitive function in older adults by enhancing memory, attention and executive function. Its slow, meditative movements are believed to improve cerebral blood flow, reduce stress and stimulate neuroplasticity.

A randomized, controlled trial published in the Journal of Physical Therapy Science examined the effects of tai chi on cognitive and physical function in the elderly. In this study, 150 participants were divided into a tai chi group and a control group.

After six months, the tai chi group showed significant improvements in Mini-Mental State Examination scores compared to the control group, suggesting enhanced cognitive function. Additionally, that group exhibited improvements in physical measures, such as walking speed and grip strength.

11. Helps manage fibromyalgia symptoms

This gentle form of exercise has been shown to help alleviate fibromyalgia symptoms, such as chronic pain, fatigue and sleep disturbances. Its slow, meditative movements promote relaxation, enhance physical function and improve psychological well-being.

A randomized, controlled trial published in the New England Journal of Medicine analyzed the effects of tai chi on fibromyalgia patients. In this study, 66 participants were assigned to either a tai chi group or a control group receiving wellness education and stretching.

After 12 weeks, the tai chi group exhibited significant improvements in the Fibromyalgia Impact Questionnaire scores, physical and mental health components of the SF-36 survey, sleep quality, and depression levels compared to the control group. These benefits were sustained at 24 weeks, suggesting that tai chi may be an effective and safe intervention for managing fibromyalgia symptoms.

12. May improve COPD symptoms

This practice may help manage symptoms of chronic obstructive pulmonary disease (COPD) by improving lung function, enhancing exercise capacity and reducing breathlessness. Its slow, controlled movements and deep breathing techniques can strengthen respiratory muscles and promote relaxation, making it a suitable complementary therapy for individuals with COPD.

A randomized, controlled trial published in Complementary Therapies in Medicine evaluated the effects of tai chi as a complementary exercise for pulmonary rehabilitation in patients with stable COPD. Participants were assigned to usual care, total body recumbent stepper (TBRS) exercise, tai chi, or a combination of TBRS and tai chi.

After a two-month supervised program followed by 10 months of community- or home-based rehabilitation, the study found that integrating tai chi with conventional pulmonary rehabilitation contributed to more positive effects in patients with stable COPD. These findings suggest that this ancient practice may be an effective adjunctive therapy in managing COPD symptoms.

13. Helps relieve chronic pain

This ancient practice may help alleviate chronic pain by enhancing physical function, promoting relaxation and improving psychological well-being. Its slow, meditative movements can reduce pain perception and improve quality of life for individuals with chronic pain conditions.

A randomized, controlled trial published in Arthritis Care & Research looked at the effects of a 10-week tai chi program on individuals with long-term lower-back pain. The study found that participants who engaged in tai chi experienced significant improvements in both pain and disability outcomes compared to a control group.

These findings suggest that tai chi can be a safe and effective intervention for managing chronic low back pain.

Who can benefit from tai chi moves?

Most Western research has involved investigating the health benefits of qigong, particularly tai chi. Increasingly popular in the U.S. and Europe, tai chi moves are customizable for different audiences and well-suited to manage many different health conditions.

A 2010 meta-analysis in the American Journal of Health Promotion included more than 70 published articles and found that tai chi offered benefits in several outcome categories: improved bone density, cardiopulmonary effects, physical functioning, quality of life, self-efficacy, psychological symptoms and immune function.

Based on the fact that it can help control stress and lower cortisol levels, reduce joint pain, build strength and stamina, reduce the chance of falling or injuries, and enhance the immune system, people who can benefit from tai chi moves the most include those with:

• limited physical abilities, including older adults who aren’t able to do intense exercises. Tai chi and other forms of qigong are most popular among middle-aged to older-aged adults. Many practitioners find that it helps them to regain flexibility and strength while helping people remain calm in stressful times. For older adults, tai chi also lowers the risk of falling and can improve recovery time from injuries or illnesses.
• chronic stress
• heart disease, high blood pressure or high cholesterol
• muscle aches and pains
• joint pain, osteoarthritis or tendonitis
• fatigue, low energy and trouble sleeping
• Learning disabilities, including ADHD
• low immune system function and susceptibility to infections or illnesses
• those with other circulatory, lymphatic and digestive problems (such as intestinal or kidney problems)

Tai chi moves and types

Tai chi (aka taijiquan) is a traditional Chinese martial art known for its slow, flowing movements and emphasis on balance, relaxation and internal energy (qi). Over centuries, several major styles of tai chi have developed, each with its own philosophy, movement patterns and martial applications.

Here’s a breakdown of the main types/styles and their characteristics:

Main tai chi styles

1. Chen style

• Origin: Oldest style, developed in Chen Village (Chenjiagou), 17th century.
• Features: Combines slow, graceful movements with fast, explosive ones (called fa jin). Includes low stances, silk-reeling energy (chan si jing) and complex footwork.
• Focus: Martial applications, energy cultivation and athletic conditioning.
• Popular branches: Chen Xiaowang, Chen Zhenglei lineages.

2. Yang style

• Origin: Developed from Chen style by Yang Luchan in the 19th century.
• Features: Large, open and graceful movements; evenly paced; emphasizes relaxation.
• Focus: Health and accessibility; most widely practiced style today.
• Popular variants: Traditional long form (108/103 movements), simplified 24-form.

3. Wu Hao style

• Origin: Created by Wu Yuxiang in the 19th century.
• Features: Small, compact movements with emphasis on internal control and balance.
• Focus: Subtle internal strength, stillness and precise technique.
• Note: Less common but highly respected for its internal principles.

4. Wu style

• Origin: Founded by Wu Jianquan, evolved from Yang style.
• Features: Smaller, more compact postures than Yang, forward-leaning stance.
• Focus: Smooth transitions, defense-oriented martial techniques.

5. Sun style

• Origin: Created by Sun Lutang, who also mastered Xingyi and Bagua.
• Features: High stances, agile footwork, open and flowing movements with “follow-step.”
• Focus: Integrates tai chi with Xingyi and Bagua principles; good for older adults and those with mobility concerns.

Adaptations

• Zhaobao style: A cousin of Chen style, often considered a transitional form with a blend of softness and martial structure.
• Wudang tai chi: Refers to internal martial arts practices from the Wudang Mountains, often blending tai chi with Daoist philosophy and qigong.
• Simplified/modern forms:
  • 24-form (Beijing): Created in 1956 for public health; based on Yang style.
  • 42-form (competition form): Combines elements of Chen, Yang, Wu and Sun styles.
  • 13-form and 8-form: Entry-level sequences for beginners.

Common practice styles

• Health-oriented tai chi: Focuses on breath, relaxation and gentle movement; often used in rehabilitation and senior fitness.
• Martial tai chi: Emphasizes applications, push hands (tui shou) and combat skills.
• Qigong-integrated tai chi: Blends traditional tai chi forms with qigong breathing and energy exercises.

People usually practice tai chi as a series of fluid motions that accompany the breath. Series of movements can vary in length from about 15 minutes all the way up to two hours.

Chen Meng was a master of tai chi who is now credited with creating a popular, shortened version of traditional tai chi that lasts about 15 minutes. His method, which has influenced many others to create other similar short series, is considered a good practice of tai chi for beginners.

Before you get started practicing tai chi, keep these tips in mind:

• Tai chi series normally require a significant amount of open space, so it’s common to practice outside in a field or in a large empty room (such as a gymnasium).
• Most tai chi beginner programs last at least 12 weeks, with practices taking place at least twice a week.
• Always make sure to start with a brief warm-up. For several minutes practice simple stretches or calisthenics to move your legs, arms and back. Wear loose clothing that allows you to move around and stay cool.
• For tai chi beginners, it’s usually best to take things very slowly and spend 10 to 20 minutes a day learning just a few postures rather than rushing through an entire routine.

Tai chi moves for beginner’s:

• Beginner posture: This is the most basic tai chi move (also known as a pose). It requires your feet to be shoulder-distance apart, your toes facing slightly inward, knees soft, chest and chin slightly hollowed, and hips slightly tucked. Some describe the pose like you’re sitting in a high stool.
• Tai chi basic stepping: Stepping is an important movement in tai chi and is required to transition smoothly and gently from one move to the next. Stepping is done in a rolling motion, placing the feet with balanced weight one in front of the other. Keep your center of gravity low while stepping and rolling your entire foot so both feet rest on the ground in the end position.
• Raising power: This move is often used as an opening or closing to a series. It’s sometimes also called “catch a ball” or “ball of energy.” It works by rubbing your hands together and then pulling them apart. Bring them close together once again, but don’t allow them to touch. Feel the warmth and energy (qi) between your hands as you continue to practice this motion, perhaps while stepping at the same time.
• Withdraw and push: This move is used to “cleanse the body” and requires forward and backward movements like a wave. Start with one foot in front of the other, with your weight on your back legs. Circle the hands upward in a wave motion, lift your back heel, roll/shift your weight forward as you picture a wave moving up and through the body.
• Brush knee: This move helps strengthen the arms, relax the muscles and center the mind. The weight is centered between the legs and arms are held outward. As one hand rises, the other one sinks down (one palm is up and one down) in a rolling motion. As you step forward, your torso turns and arms alternate positions.
• Roll back/ward off: This move uses the waist and is done in a diagonal position. Put weight on left leg, and turn waist to the left. The right arm curves to hold a ball against your chest, fingers move upward while left arm arcs first downward, then left arm floats up to shoulder height.
• Single whip: This moving hand position is typically used for jabbing, whipping, striking or even in massage. Place the hand with palm facings downward and the four fingers curled to lightly touch the thumb. The front leg is extended out, body open to the side, front arm moves forward, and the wrist bends down as the fingers open and close.

History

As a form of qigong with a history dating back more than 2,000 years, tai chi has been  interpreted and influenced by many different leaders. It is believed to have been influenced by Daoist, Buddhist and Confucian philosophies.

Historically, tai chi training and knowledge were passed down from one master to a dedicated student, which has created distinct lineages and many unique methods.

Tai chi relates to yin/yang in several important ways, including how the practice combines two complementary but opposite forces of energy that lead to overall balance and health.

• The yang aspect of tai chi relates to how the practice increases strength, endurance and energy, while the yin aspect relates to how it improves concentration, a sense of being grounded and introspection.
• Yin/yang can also be applied to tai chi in that the practice uses opposing parts of the body to improve coordination and balance: left and right and upper and lower.
• Probably the most important way that yin/yang applies to tai chi is how it connects the physical body with the cognitive mind. Tai chi involves movements done simultaneously with controlled breathing and concentration, which helps improve relaxation, attention, self-awareness and confidence through visualization, intention and imagery.

“Qi” is another important element that gives tai chi deeper meaning:

• Qi represents energy flow in the body and is said to be balanced and maintained through physical activity, coupled with breathing exercises and concentration. This is why tai chi is said to improve the mind-body connection and offer both physical and emotional benefits at the same time.
• True to most Eastern philosophical and medicinal concepts, tai chi rests on the fact that every aspect of a person and the whole body are connected. The mind affects the body, and the body affects the mind.

Qigong vs. tai chi

• Qigong is an ancient Chinese healthcare practice that has been in existence for more than 2,000 years. Tai chi is one form of qigong. It’s far from the only type but is probably the most well-researched type in existence today.
• There are thousands of different styles of qigong practiced throughout the world, all of which integrate physical postures, breathing techniques and focused intention (just like tai chi does).
• The benefits of different forms of qigong range depending on the exact type. Benefits can include stress reduction, decreased joint pain, improved heart health, better physical functioning, improved balance and protection from falls.
• Some of the things that make tai chi different from other forms of qigong is that tai chi involves a specific series of postures and exercises, while qigong can be practiced in no particular order.
• Tai chi is one of the most popular forms of qigong in the West and is a gentle, slow, flowing style of martial arts. But qigong itself does not always have to be performed this way. For example, qigong can also be static, such as the style called Zhan Zhuag, or very rapid and intense, such as the style called Dayan. Tai chi practices range from anywhere between 10 minutes to two hours long.

Precautions

Tai chi moves are considered a very safe form of exercise even for people with limited abilities, but there are some circumstances when it’s best to talk with your doctor before starting. If you have an injury that’s still healing, any limiting musculoskeletal problems, or you take medications that can make you dizzy or lightheaded if your heart rate goes up, it’s a good idea to get a professional opinion first.

It’s recommended that tai chi beginners take an instructed class to learn movements safely and obtain feedback.

Low-cost senior centers or community education centers often offer tai chi classes. You can always choose to watch instructive videos online for free, too.

Keep in mind there are no formal training or licensing requirements in place for tai chi instructors, so seek out a referral in your area, and do your research to learn from someone who’s knowledgeable and experienced.

Final thoughts

• Tai chi is one form of qigong exercise that has been practiced for thousands of years.
• It combines controlled breathing, concentration and slow, full-body movements.
• Tai chi benefits include stress reduction, decreased joint pain, improved heart health, better physical functioning, improved balance and protection from falls.
• Tai chi moves are safe for people of all ages and especially beneficial for older adults. This practice can help prevent injury, improve immunity deficiencies and ease psychological stress.