This ancient Chinese form of exercise is considered one of the martial arts, but takes a softer, more peaceful approach than other well-known forms like karate.

cardio

flexibility

strength

weight loss

injury potential

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the workout
Tai chi is characterized by soft, slow, flowing movements that emphasise precision, strength and balance rather than quick, jarring movements. It improves strength, co-ordination and flexibility and calms the mind.

upside
The slow movements are beautiful to watch and calming to perform, and tai chi is a nice break from many of the faster-paced high energy workouts. Risk of injury is very low.

downside
Because of the gentle, easy pace of this practice, some people may feel self-conscious or frustrated that they’re not sweating enough. Tai chi requires a long-term commitment to gain a deep understanding of its skills and philosophies, so it’s not for those who want to master a sport immediately.

the pros say

Don’t underestimate the power of this kind of workout. A study conducted at Johns Hopkins University in Baltimore found that Tai Chi lowered blood pressure in older adults almost as much as 30 minutes of daily brisk walking.
Tai Chi is now used in some cardiac rehabilitation programs and by people with conditions such as fibromyalgia, arthritis and multiple sclerosis.

requirements
Gear: comfortable clothing and a willingness to have a peaceful workout.
Instruction/Facilities: most martial arts centres or fitness centres offer Tai Chi classes. Once you learn proper form, you can do it anytime, anywhere.
Time: 30-60 minutes, 1-7 days a week.

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Tai Chi