In essence, tai chi is a martial art that originated in China. Nonetheless, over time, tai chi has also become a form of fitness exercise.
Similar to yoga movement and Pilates, tai chi is a form of meditation in motion, which requires calmness and concentration.
This practice is known to offer many benefits for the body, one of which is reducing anxiety and stress.
Let’s explore more about what tai chi is and its various health benefits in the article below!
What Is Tai Chi?
Tai chi is an exercise that combines martial arts and fitness training. It consists of a series of slow, focused movements along with deep breathing techniques.
Each movement involves gentle stretching performed continuously without pauses, like the smooth flow of water, and follows its own principles and methods.
In general, the purpose of tai chi is to train breathing, concentration, and the balance between body and mind.
This is why tai chi is known to provide a sense of relaxation similar to meditation, while also improving physical fitness through its movements.
Read also: 8 Types of Safe Exercise for the Elderly & Their Benefits
Benefits of Tai Chi for Health
Tai chi is a low-impact exercise that places minimal strain on the muscles and joints. Therefore, it is suitable and safe for everyone, including older adults.
Furthermore, tai chi offers many positive health benefits, such as reducing anxiety, depression, and even helping prevent dementia. Here are some of them:
- Boosting energy and stamina
- Improving endurance
- Maintaining heart health
- Supporting lung health and helping reduce symptoms of COPD
- Enhancing balance, agility, and flexibility
- Improving mood
- Reducing anxiety, stress, or depression
- Improving sleep quality
- Lowering blood pressure
- Strengthening muscles and nerve function
- Relieving joint pain
- Preventing muscle spasms and atrophy
- Helping prevent dementia
Different Styles of Tai Chi Movements
As explained earlier, tai chi is practiced through a series of gentle, slow, and continuous movements.
These movements are divided into five main styles, each with its own function and purpose:
- Wu: focuses on small, subtle movements performed slowly
- Yang: features slow and graceful movements
- Chen: combines fast and slow movements
- Sun: includes bending, squatting, striking, and kicking movements
- Hao: focuses on internal energy
Read also: 12 Unique Types of Martial Arts from Different Countries
How to Practice Tai Chi for Beginners
So, how do you do it? Don’t worry, tai chi is quite simple and easy to practice.
You don’t need special equipment or a large budget. Here are the steps you can try:
1. Starting Position
- Stand upright with your feet shoulder-width apart and your hands on your hips.
- Turn your head to the right and repeat twice. Then turn it in the opposite direction and repeat three times.
- Take a deep breath until your shoulders slightly lift, then exhale slowly while lowering them.
2. Relaxing the Hands
- Raise both hands to stomach level. Keep your upper arms steady to maintain proper posture.
- Shake your palms as if drying water off your hands.
- At the same time, inhale and exhale deeply three times.
- Then slowly raise your hands as if wiping a wall in front of you, with your fingers pointing downward.
- When your hands reach head level, lower them slowly while turning your fingers upward.
- Keep breathing deeply and repeat the movement six times.
3. Two Moons Movement
- Swing both arms upward until they are extended comfortably at your sides.
- Then move them backward until they return to your sides, forming a circular full moon motion.
- Repeat six times.
4. Spreading Wings
- Lift both arms forward to chest level.
- Position your palms facing downward, with your fingertips almost touching.
- Slowly open your arms outward as if spreading wings.
- Once your arms are fully extended, bring them back to the front of your chest.
- Repeat the movement while practicing deep breathing.
5. Parting the Water
- Raise both arms in front of your chest with palms facing downward.
- Move them as if you are swimming and parting water slowly in front of you.
- Swing both arms to your sides, then return to the starting position.
- Keep your breathing relaxed and repeat the movement six times.
That’s the explanation of tai chi, from its definition to its movements. Since tai chi is a low-impact exercise, it can be practiced by people of all ages.
Especially for older adults or those with joint issues, tai chi is a great at-home exercise option.
For beginners, you can try practicing twice a week for three months under the guidance of a professional instructor.
Even though the movements are simple, improper practice can still lead to injury.
Don’t forget to keep your body well-hydrated during exercise. It is recommended to drink at least 2 liters or 8 glasses of water per day.
Water plays an important role in maintaining body performance. Lack of fluids during exercise can lead to dehydration and increase the risk of other health problems.
Therefore, always bring good-quality drinking water like AQUA. AQUA mineral water comes from selected mountains, so its quality and purity are guaranteed.
AQUA is also available in various packaging options to suit your needs.
For exercise, you can choose AQUA 1500 ml or the 750 ml bottle with a sports cap for easy hydration anytime, anywhere.
So, don’t forget to drink #AQUADULU to stay energized throughout your daily activities!
