Slow, fluid movements. People in loose, silk clothing. A soothing waterfall rushing in the background. These are the images that may come to mind when you picture individuals practicing tai chi. But what is tai chi exactly? And what is it good for?<\/p>\n\n\n\n
As it turns out, there are many tai chi health benefits, one of which includes improved sleep. Here’s everything you need to know about tai chi and how to practice it for better shut-eye. <\/p>\n\n\n\n
Chris Cinnamon, head instructor of Chicago Tai Chi<\/a>, explains that the exact historical origins of tai chi are \u201cmurky\u201d with \u201cconflicting stories and legends.\u201d He says that \u201cmost authorities report that tai chi originated in China as a martial art at least 300 years ago.” <\/p>\n\n\n\n Today, this smooth, purposeful form of low-impact exercise<\/a> is practiced the world over. Consisting of a series of movements called \u201ctai chi form,\u201d it\u2019s typically practiced quite slowly\u2014but Cinnamon says the movements can also be practiced \u201cat speed.\u201d<\/p>\n\n\n\n Geared toward adults of all ages, there are particular benefits of tai chi for seniors, something that\u2019s been proven through research. For example, one study published in the Journal of Exercise Rehabilitation<\/em> found that tai chi is effective at improving balance and fear of falling<\/a> in older adults. <\/p>\n\n\n\n \u201cTai chi can be especially attractive to older adults because of the low-impact nature of the movements,” says Cinnamon. “Unlike many forms of Western exercise, tai chi doesn\u2019t pound the joints or strain muscles or connective tissue. In tai chi, we also emphasize precise biomechanical alignments and posture, helping the body move with more efficiency and less strain.\u201d<\/p>\n\n\n\n No matter what age you are, tai chi can bring about a variety of health benefits. Cinnamon highlights the biggest physical health benefits of tai chi: <\/p>\n\n\n\n Another major benefit of practicing tai chi is stress reduction<\/a>.<\/p>\n\n\n\n Cinnamon shares three ways that tai chi can oftentimes equal less stress: \u201cFirst,\u201d he says, \u201ctai chi trains you to feel your body with increasing detail and depth. Once you develop greater awareness and sensitivity to your body, you begin to feel where you are holding tension. With that awareness, you can begin to release the tension.\u201d<\/p>\n\n\n\n He adds that secondly, tai chi trains you to move in a smooth, connected, whole-body manner.<\/p>\n\n\n\n \u201cMuch of that process is neurological, training the nerves to function more smoothly,” says Cinnamon. “The smoothness you develop in tai chi can carry over to other parts of life. In that way, tai chi helps you become less susceptible to stressing out.\u201d<\/p>\n\n\n\n And as if those benefits weren\u2019t enough, thirdly, Cinnamon says that tai chi can produce focused awareness, something else that can lower stress.<\/p>\n\n\n\n \u201cThe movements are sophisticated,\u201d he explains. \u201cThe focused awareness helps a practitioner spend more time in the present moment, rather than accumulating stress by lamenting the past or feeling anxious about the future.\u201d<\/p>\n\n\n\n As a result of decreased stress, you may enjoy another proven benefit of tai chi\u2014and that\u2019s better sleep, namely through decreased insomnia<\/a>.<\/p>\n\n\n\n \u201cSeveral research studies show that tai chi improves sleep quality and reduces insomnia<\/a>,\u201d Cinnamon says. This could be because tai chi can reduce your baseline stress level. “This may contribute to how tai chi promotes better sleep,\u201d adds Cinnamon. <\/p>\n\n\n\n Beyond curbing stress, just the act of getting moving could also explain why tai chi is good for sleep.<\/p>\n\n\n\n \u201cOne reason for this positive result could be that tai chi is exercise<\/a>,” says Cinnamon. “It gets people moving, even with medical or physical conditions that prevent other types of higher impact exercise. Generally, more active people sleep better.\u201d (Learn about the sleep and health benefits of qigong<\/a> and the sleep and health benefits of pickleball<\/a>.)<\/p>\n\n\n\n If you\u2019re interested in starting a tai chi practice, Cinnamon recommends finding a teacher and class environment that\u2019s comfortable and convenient, something that will make you more likely to stick with it. (Cinnamon’s studio, Chicago Tai Chi, for example, offers a variety of online classes so you can work out from the comfort of home.)<\/p>\n\n\n\n Watch Cinnamon’s video to learn how to master the fundamentals of tai chi:<\/em><\/p>\n\n\n\nBenefits of tai chi for sleep and health<\/h2>\n\n\n\n
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How to do tai chi<\/h2>\n\n\n\n