Numerous claims have been made about the healing benefits of tai chi, suggesting that it can boost the immune system, improve digestion, decrease depression and anxiety, and promote relaxation. Recent research involving older adults has produced evidence that tai chi can help improve balance and lower blood pressure. Tai chi can help improve motion by increasing flexibility and strengthening muscles used in posture and balance. Blood pressure reductions in older tai chi participants have been found to be only slightly less than those from a moderate-intensity aerobic exercise such as walking. Some tai chi participants have achieved health benefits in as little as one 1-hour session per week for 12 weeks.
Aerobic exercise is the best exercise for the heart.
In some studies, tai chi has yielded aerobic benefits, but not to the same extent as standard aerobic activities like walking. Tai chi, therefore, should generally be practiced along with, rather than in place of, regular moderate aerobic exercise. Tai chi is safe. Students are trained to be aware of their physical limitations as they practice the forms, which can involve standing on one leg or walking with a narrow stance. The movements of tai chi are less jarring than those of a low-impact exercise class.