What is Tai Chi?

Tai-chi is a global energetic gymnastics which consists in carrying out a set of continuous and circular movements executed with slowness and precision in a pre-established order.

This global energy gymnastics comes in several styles: some schools focus on self-awareness through an inner approach, while others promote combat techniques. Most schools, however, have abandoned their martial intention in favor of the development of flexibility and the awakening of Qi.

To fully understand what tai chi is, you must know that it forms, with Qi Gong, one of the 5 branches of Traditional Chinese Medicine (TCM). The other 4 branches are acupuncture, Chinese dietetics, Chinese pharmacopoeia (medicinal herbs) and Tui Na massage.

Many studies report on the benefits of practicing tai chi for various ailments. However, studies are often found to lack consistency, insufficient numbers of participants, and various methodological shortcomings.

In a systematic review published in 2009, the authors conclude that tai chi can reduce falls or the risk of falling in people over the age of 60. However, they point out that the effect is much less pronounced in very old or frail people (who have a disease or condition that limits their daily activities). They also mention that, to be effective, it is essential that tai chi is practiced with regularity. In addition to reducing the risk of falling, tai chi would increase walking speed, improve balance and provide greater confidence during movement.

Two systematic reviews of patients with hypertension reported a significant decrease in blood pressure in people practicing tai chi. These results suggest that tai chi could help reduce the incidence of certain cardiovascular diseases, such as strokes and chronic heart failure. Another review specifically assessed the effect of tai chi on patients with cardiovascular disease. The results of three clinical studies carried out in 208 patients suffering from coronary artery disease or heart failure, showed an improvement in the quality of life, a reduction in systolic and diastolic blood pressure and an increase in exercise capacity. of these patients.

In a systematic review including 3 studies, the results revealed that tai chi did not bring more benefits than walking, than psychological support or than standard care, on the quality of life of these women. On the other hand, one of them showed beneficial effects on self-esteem compared to psychological support.

In 2004, a clinical study compared the effect of tai chi with relaxation techniques (stretching and breath control) on sleep quality. Participants in the tai chi group reported a decrease in the time it took to fall asleep (by 18 minutes on average), an increase in their sleep duration (48 minutes on average) as well as a reduction in periods of daytime sleepiness .

The results of a meta-analysis indicate that individuals who regularly practice tai chi develop better aerobic capacity (the maximum amount of oxygen the body can take in from the air and consume). Improvements were observed when tai chi was practiced over a long period of time. It would also seem that initially sedentary people benefit more from tai chi than people who are already active.

But that's not all, other studies have proven that tai chi would also promote mental health and improve psychological well-being, improve lung capacity, reduce certain symptoms of rheumatoid arthritis, relieve osteoarthritis of the knee and improve range of motion in the lower limbs.

In addition, results from other studies would suggest that tai chi could help control hypertension in the elderly, reduce osteoporosis, reduce symptoms of fibromyalgia, help control diabetes, help reduce symptoms of Parkinson's disease and help with weight management in obese women. However, more studies are needed to be sure of the effectiveness of tai chi in these conditions.