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A Chinese martial art -

The true origins of tai chi are unclear, but the concepts are rooted in Chinese history, Taoism, and Confucianism. Zhang Sanfeng, a 12th-century Taoist monk, is believed to be the founder of the practice.

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Focus on slow movements -

Tai chi is known for its slow, deliberate movements and physical postures that flow smoothly from one to the next.

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Internal martial art -

Unlike external martial arts like karate and muay thai, which emphasize power and speed, tai chi focuses on internal energy and balance.

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Origins in Taoism -

The essential principles of tai chi are rooted in Taoist philosophy, which emphasizes harmony and stability in all aspects of life.

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Forms and styles -

There are five primary forms of tai chi: Chen, Yang, Hao, Wu, Chen, and Sun. Each style combines meditation and martial arts, but there are some slight variations. Chen, for example, is characterized by a combination of slow and quick movements.

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Integration of body and mind -

Tai chi movements are slow and deliberate to help you integrate mind and body, promoting self-awareness and a sense of calm.

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Practice in groups or alone -

Tai chi appeals to many because it can be practiced indoors or outdoors, either alone or in a group setting.

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Meditative aspect -

The emphasis on being present in each movement, combined with rhythmic breathing, can have a meditative effect and significantly reduce tension.

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Energy flow -

Energy, called qi or chi, flows through the body. If the flow of qi is blocked or unbalanced at any point, it may lead to illness. Tai chi helps to increase energy flow and improve health through its gentle movement.

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Self-defense -

While tai chi is practiced for its health benefits, it is a martial art that can be used for self-defense when trained under a professional instructor.

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Improved balance -

Regularly practicing tai chi helps improve balance and coordination, which reduces the risk of falls, especially among older adults.

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Enhanced flexibility -

Over time, the gentle practice and fluid movements of tai chi increase flexibility and joint mobility.

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Reduced stress -

The meditative nature of tai chi helps to clear the mind, relieve stress, and connect with nature. Finding a quiet place to practice, whether inside or outside, is best.

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Better posture -

Tai chi encourages proper alignment and posture, reducing strain on muscles and joints, which leads to better overall body mechanics.

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Increased strength -

Tai chi's slow, controlled movements help build muscle and strength without high-impact exercises, which can often cause stress on joints, ligaments, and tendons.

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Cardiovascular health -

Tai chi increases heart rate and circulation and can prevent cardiovascular disease and improve the cardiopulmonary function of adults with obesity over the age of 50.

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Pain management -

Research shows that tai chi can benefit those with many ongoing, painful conditions. In one trial, after 12 weeks of twice-weekly tai chi classes, fibromyalgia sufferers reported less pain and fewer depression symptoms.

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Boosted immune system -

Research suggests that tai chi can improve your body's disease-fighting defenses by as much as 47%, as the practice reduces stress and betters sleep—which are key to a healthy immune system.

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Cognitive function -

Studies on tai chi show that the practice improves executive function in people without cognitive decline. In those with mild cognitive impairment, tai chi slowed the progression to dementia more than other forms of exercise.

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Improved respiratory function -

The deep breathing techniques in tai chi can improve breathing efficiency, increase lung capacity, and decrease airway inflammation.

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Social benefits -

Practicing tai chi in groups, whether online or in person, can help create social connections and a sense of community.

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Improved mental health -

Practicing tai chi can be beneficial for managing symptoms of depression and anxiety. Tai chi can also increase self-esteem and confidence.

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Supports rehabilitation -

Tai chi is often used in rehabilitation programs to help injured athletes recover quickly and shorten their wait time to return to sports training and competitions.

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Increased mindfulness -

Practicing tai chi encourages a mindful approach to movement and daily life, making it easier to stay present and cultivate a sense of calm in everyday activities.

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Find a qualified instructor -

Look for a certified tai chi instructor or class online or in person to learn the basics of the practice.

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Begin with basic forms -

Start tai chi with simple forms and movements before progressing to more complex sequences.

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Practice regularly -

Aim for regular practice, even if it's just a few minutes a day at home on your own, to build consistency.

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Wear comfortable clothing -

When practicing tai chi, it's best to wear loose-fitting clothing and comfortable shoes to allow for easy movement.

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Be patient and open-minded -

Tai chi requires patience and practice. Keep an open mind and enjoy the journey of learning and growing in the practice.

Sources: (Harvard Health) (Verywell Mind) (NIH)

See also: Understanding the different types of yoga, and their benefits

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