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Researchers in the US analysed more than seventy studies of Tai Chi and Qigong and found that the Chinese martial arts systems have a very positive effect on mental and physical health. Psychologically, tai chi and qigong are great for stress reduction, helping practitioners to stay calm and balanced. Physiologically, they’re good for bone health, balance, cardio-respiratory fitness, and preventing accidental falls.

What are tai chi and qigong?

Tai chi and qigong have been practised in China for thousands of years. Tai chi began as a martial art, but is now a slow-moving meditative form of exercise practiced worldwide for its health benefits. Qigong is an ancient system of movements and meditation thought to help with the body’s energy flow.

The study

Linda Larkey (of Arizona State University) and her colleagues found 77 reports of scientific studies that looked into tai chi and qigong and compared them to other forms of exercise and a sedentary lifestyle. The studies looked at 6,410 participants in terms of health, physical functioning, quality of life, falls, immune system functioning, psychological symptoms, and participants’ feelings of self-sufficiency.

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In the study, published in American Journal of Health Promotion, Larkey writes: ‘The strongest, most consistent evidence is demonstrated for effects on bone health, cardiopulmonary fitness, some aspects of physical function, QOL, self-efficacy, and factors related to falls prevention.’ Although combining the results of the studies statistically and coming up with a number to describe the effect of tai chi and qigong on practitioners isn’t possible, ‘the evidence of benefits is consistent,’ she adds.

What the research means for you

If you’re looking for a low-impact fitness programme that will also help reduce stress, you may want to consider giving tai chi and qigong a try. Both systems of exercise are good for older people with limited mobility, those with joint or back pain, and even children, and neither requires investing in expensive exercise machines.

Visit the UK Taiji Qigong Foundation to find out more.

Tags: exercise machines, mental health