Research on Tai Chi and Qigong continues to grow! Here’s what some modern scientific studies have uncovered so far
Tai Chi and Qigong have been around for centuries, but modern research is proving how powerful they are for both body and mind.
Science continues to research and confirm the benefits, showing how well these healing arts support overall health, balance, stress reduction, and even brain function.
Here’s a short list of interesting studies with links to the published research.
Better Balance & Fall Prevention
One of the most well-documented benefits of Tai Chi is improved balance. A review published in Frontiers in Public Health examined Tai Chi's impact on fall prevention and balance in older adults. The study found that regular practice lowers both the number of falls and the risk of fall-related injuries. Researchers suggest these benefits come from improved coordination, proprioception, and strengthened stabilizing muscles.
Read the study: Tai Chi for fall prevention and balance improvement in older adults: a systematic review and meta-analysis of randomized controlled trials
Supports Heart Health
~ A study published in the American Journal of Cardiology examined the effectiveness of a Tai Chi program in improving health status among participants with hypertension and related risk factors. The findings suggest that Tai Chi can be a beneficial addition to heart health routines, especially for those with hypertension or cardiovascular concerns.
Read the study: Community-Based Mind–Body Meditative Tai Chi Program and Its Effects on Improvement of Blood Pressure, Weight, Renal Function, Serum Lipoprotein, and Quality of Life in Chinese Adults With Hypertension - American Journal of Cardiology
~ A study published in JAMA Network Open found that among patients with prehypertension, Tai Chi was more effective than aerobic exercise in reducing blood pressure after 12 months.
Read the study: Effect of Tai Chi vs Aerobic Exercise on Blood Pressure in Patients With Prehypertension
Pain Relief & Joint Health
~A study published in Arthritis & Rheumatology studied the effects of Tai Chi on individuals with knee osteoarthritis. The randomized controlled trial found that participants who practiced Tai Chi twice weekly for 12 weeks experienced significant improvements in pain & physical function compared to a control group. These benefits were sustained even one year after the intervention.
Read the study: Tai Chi is Effective in Treating Knee Osteoarthritis: A Randomized Controlled Trial - PMC
~ A randomized controlled trial published in the New England Journal of Medicine found that Tai Chi significantly improved symptoms and quality of life in patients with fibromyalgia.
Read the study: A Randomized Trial of Tai Chi for Fibromyalgia | New England Journal of Medicine
~ A small clinical trial published in Arthritis Care & Research found that Tai Chi helped adults with rheumatoid arthritis by reducing pain and improving mobility.
Read the study: Tai Chi improves pain and functional status in adults with rheumatoid arthritis: results of a pilot single-blinded randomized controlled trial - PubMed
Reduces Stress & Anxiety
~ A review in The Journal of Alternative and Complementary Medicine found that Tai Chi and Qigong can reduce depression, anxiety, and mood disorders, supporting their use as non-drug treatments.
Read the study: Tai Chi and Qigong for the Treatment and Prevention of Mental Disorders
~ A review in BMC Complementary Medicine and Therapies found that Qigong is effective for managing stress in healthy adults and supporting overall mental well-being
Read the study: Managing stress and anxiety through qigong exercise in healthy adults: a systematic review and meta-analysis of randomized controlled trials | BMC Complementary Medicine and Therapies | Full Text
Boosts Brain Function & Memory
An analysis published in BMC Geriatrics examined 17 randomized studies and found that Tai Chi and Qigong have beneficial effects on both physical and cognitive functions in older adults. The study concluded that these practices can improve cognitive performance, including memory and executive function.
Read the study: Effects of Tai Chi and Qigong on cognitive and physical functions in older adults: systematic review, meta-analysis, and meta-regression of randomized clinical trials | BMC Geriatrics | Full Text
A review in the Journal of the American Geriatrics Society reported that Tai Chi appears to improve executive function—the ability to multitask, manage time, and make decisions—in people without any cognitive decline. In those with mild cognitive impairment, Tai Chi slowed the progression to dementia more than other types of exercise and improved their cognitive function comparably to other exercises or cognitive training
Read the study: Effect of Tai Chi on Cognitive Performance in Older Adults: Systematic Review and Meta‐Analysis - Wayne - 2014 - Journal of the American Geriatrics Society - Wiley Online Library
Bringing It Into Your Life
Tai Chi and Qigong offer real, science-backed benefits. The best part? These healing arts are low-impact, easy to practice, and adaptable for any fitness level.
Ready to experience the benefits for yourself? Join me for an in-person class in Pearl River, NY or Online!
See you in class! ~ Lisa
