Rob Hofman, SeniorBridge Exercise Specialist for the Elderly and Chi Gong Instructor, New York City

Originally developed in China as a form of self-defense, tai chi is a noncompetitive, self-paced system of gentle physical exercise and stretching—and it requires no physical prowess.

More and more medical research is pointing to the wider-ranging benefits of this 2,000-year-old form of exercise. In fact, tai chi is frequently mentioned as a way to improve balance and prevent falls among the elderly population. It also can help overcome problems such as arthritis, rheumatism, back problems, high blood pressure, stress, post-traumatic stress and lack of energy.

Sometimes called tai chi chuan, tai chi involves a series of postures or movements performed in a slow, graceful manner. Each posture flows into the next without pause. Best of all, anyone, regardless of age or physical ability, can practice tai chi. Translated literally to mean “Practicing and Improving the Life Force,” it emphasizes technique over strength. 

When practiced regularly, tai chi can help reduce stress and it offers a number of other important benefits as well, such as:

• Increased flexibility
• Improved muscle strength and definition
• Increased energy, stamina and agility
• Increased feelings of well-being

There are two ways of practicing tai chi, the Tai Chi Form and Chi Gong.
The Tai Chi Form is a choreographed set of moves, similar to a dance. Often this form of tai chi is practiced in parks and outdoors.  Every move flows into the next, with breathing as the leading force.  The exercise set is a continuum of shifting the weight of the body, moving the arms, turning and balancing on one leg or the other. Coordination of these moves takes concentration and focus. Being aware of and practicing the continuous shift of the center of the body through these moves helps develop a greater sense of balance, in turn leading to more confidence in walking and moving around. 

Chi Gong is a set of exercises based on breathing—circulating the life force and focusing the mind. Its benefits include promoting the circulation of energy within the body, and overall enhancement of health.

Tai chi is a physical exercise that focuses the mind, while conditioning the body. Practicing as few as 20 minutes a day can help alleviate stress and reduce stress-related debilities, increase stamina and strengthen the body while creating better balance and confidence.