courtesy of freepik
We’re told we need to pound pavement for results. 🏃♀️ Lift heavier, sprint faster, walk longer. Work harder.…do more. Modern fitness praises this. It’s a call to action, but it can be defeating. And deafening. Then you hear a soothing voice. It’s tai chi. 🌀“Be gentle. Go slower.’
The surprise? The ancient low-intensity exercise can be more effective than aerobic exercise for lowering blood pressure, trimming belly fat, and easing anxiety. And for people who can’t pound the pavement, it might be the exercise they’ve been waiting for.
Poll
Tai chi was born in 16th century China as a branch of martial arts with philosophical roots. It is considered a ‘meditation in motion,’ where intentional, slow, and rhythmic movements condition the mind and body and balance the yin and yang. It has since evolved into ‘medication’ in motion.
Slowness drives awareness. Awareness builds strength. Strength extends life.
courtesy of freepik
Ancient practice, new research
What is tai chi good for?
“What isn’t tai chi good for?” might be the better question, says tai chi master Dr. Bob Bacher. From stress release to easing back pain to accepting imperfection (tai chi is humble that way), it’s a practice for both the mind and body…interconnected in whole-body health.
📚 Mounting research shows that the physical benefits are more profound than we’ve thought—especially for the cardiovascular and metabolic health. These are areas where aerobic exercise is the gold standard for obesity, a risk factors for high blood pressure, heart disease, and stroke.
🔥 Tai chi, shown to reduce waist circumference in a study of Chinese university students with obesity, rivals conventional exercise in reducing fat around organs, says Dr. Parco Siu, the University of Hong Kong, in BBC.
It also preserves lean body mass and muscle strength, key factors for healthy metabolism, and burns a similar amount of calories to conventional exercise.
A study in Complementary Therapies in Medicine shows that tai chi plus resistance training also improves blood flow to the heart—this is a function that is compromised in those with heart disease—cutting inflammation and heart attack risk.
A 2021 study also finds that tai chi helps sustain healthy cholesterol (HDL), a protective factor for your heart. In tandem, it’s been shown to improve glucose control and lower bad (LDL) cholesterol.
And tai chi can sometimes outperform traditional cardio when it comes to certain longevity markers and conditions.
An exciting study from 2024 suggests that tai chi can outperform cardiovascular exercise when it comes to blood pressure regulation. In patients with prehypertension (elevated blood pressure that is a risk factor for hypertension and cardiovascular disease):
22% of tai chi practitioners got their systolic blood pressure within a healthy range, compared with 16% of aerobic exercisers (jogging or cycling).
Tai chi practitioners also had a more dramatic drop in blood pressure compared with cardio exercisers.
They were also less likely to develop hypertension (high blood pressure) in the future.
While few studies directly show that tai chi can reduce symptoms of cardiovascular disease, the ripple effects are compelling, and they’re opening new avenues of research.
How can tai chi improve cardiovascular fitness?
Tai chi’s lack of force and speed seems counterintuitive to modern fitness. But on a macroscopic scale, the healing potential comes down to two core concepts, says Bacher.
1. 🌿 Conscious relaxation
The essence of tai chi is letting go.
Simple–but not easy.
Physically, this means training the mind to conscientiously release tension in different parts of the body. Mentally, it’s accepting that you can only control yourself and letting go of external sources to bring you peace. It comes from within. This type of internal acceptance is deeply connected to purpose—and purpose fuels a longer lifespan. 🕊️
Tai chi also activates the parasympathetic nervous system. This is our rest and digest mode. For those with high blood pressure (but anyone, really), being in a parasympathetic mode reduces heart rate and alleviates strain on the heart over time.
2. ⚖️ Balance
Tai chi is a practice about finding balance in the mind and body. Movement happens in the ‘Goldilocks zone:’
“Not too hard, and not too soft.
Not too fast, and not too slow.
Not too high and not too low,” Bacher says.
Slowing down reveals imbalances. That’s when you course correct, and you can do it in the moment.
Balance is not just philosophical. Tai chi improves physical balance, which prevents falls and hip fractures 🦴. It preserves cognition, independence, and happiness as well. What’s more, balance significantly reduces the risk of dying among adults aged 65 and older.
✅ So, finding balance is much more than ideology.
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🫀 A forgiving practice for nearly every body
Most longevity headlines promise weight loss and a healthy heart if you stay disciplined, optimized, and your body (money and time) can afford the hard work; but many adults are physically unable to perform high-intensity aerobic activity. This creates a gap in equitable healthspan opportunities.
But tai chi is more gentle and forgiving for every body.
💡 A 2023 study highlighted by Harvard Health found that tai chi is particularly benefit for older, sedentary adults, heart attack survivors, and adults with heart failure.
✅ Adaptability: Movements can be done traditionally (standing) or seated in a chair, making it an inclusive form of heart-healthy fitness.
Here’s the cherry on top 🍒. Tai chi is designed to get better with time.
“As you get older–it gets better,” says Bacher.
Like fine wine, it becomes more valuable for your body as it ages.
How to get started
Starting tai chi can feel intimidating, as it involves coordination, attention, pattern recognition, and patience. But anyone can do it.
How to start? Bacher offers free introductory classes on YouTube that can ease you into the most important beginner stances and movements.
How long should I do it? 10 minutes a day is enough, but you need to be consistent.
Level up: Pairing it with resistance training might have more metabolic benefits. Previous research shows this combo maximized weight loss and muscle gain benefits more than cardio, without stressing the body.
“Life is moving faster and faster,” Bacher says. “We need to slow down.”
Maybe the answer is tai chi.
🍄 Mushroom magic
In tomorrow’s free workshop (8/6), NHL champion and psychedelics expert Daniel Carcillo joins us to dive deep into the world of psilocybin (that’s what the kids refer to as magic mushrooms) for optimizing brain potential, healing disease, and treating anxiety.
Until next time,
The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
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