The new year is a popular time for people to renew commitments to exercise and take better care of themselves. Why not work on some of those New Years resolutions with the help of ancient Chinese martial arts? Princeton University’s Tai Chi Club will be hosting its first tai chi class of the year on January 6^th and all interested students are encouraged to join.

Tai chi (pronounced TIE-CHEE) has its origins in Chinese martial arts as a form of self defense. It is known for its positive effect on flexibility, balance, and overall muscle strength. Central tenets include the concept of “qi” (an energy force that flows throughout the body) and “yin and yang” (opposing elements in the universe that must be kept in balance). Tai chi is believed to unleash the force of “qi” in the individual and keep “yin and  yang” in balance.

Different forms of tai chi may emphasize the martial arts or the health aspects more. In general, however, tai chi involves movements performed in a slow, controlled manner and is accompanied with deep, gentle breathing. The exercise emphasizes constant, flowing movement, but always with the body remaining under complete control. The exercise is sometimes referred to as “moving meditation,” referring to the slow movement with continual awareness.

In recent years, tai chi has received publicity for its health benefits, as many people have begun to practice the exercise for their overall well-being. Many have drawn parallels between tai chi and yoga, another exercise that also has therapeutic effects on stress and anxiety, although the latter is far more widespread in the Western world. Like yoga, tai chi is an exercise that engages both the mind and body. And like yoga, many of the movements are named after animal actions, such as “white crane spreads its wings.”

While tai chi is beneficial for people of all ages and fitness levels, it is a low impact sport involving slow, controlled movements, making it particularly well-suited for older individuals who may not have the agility or flexibility for high-impact exercise. Many enjoy tai chi because it requires no equipment and can be done virtually anywhere. Tai chi can be practiced in groups or as a single individual. According to a 2007 National Health Interview Survey, an estimated 2.3 million Americans practiced tai chi in the past 12 months.

There have been studies that show a correlation between the practice of tai chi and improvements in arthritis, individuals with low bone density, breast cancer, heart disease, heart failure, hypertension, Parkinson’s disease, and sleep problems.  “A growing body of carefully conducted research I building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age,” notes Peter M. Wayne of the Tai Chi and Mind-Body Research Program at Harvard Medical School’s Osher Research School. Wayne recommends using tai chi alongside primary medical treatments to treat diseases or improve overall well-being.

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