by Therese Potter
In today’s busy world, many of us are looking for a way to reduce stress, improve our health, and stay active without putting extra strain on our bodies. Tai Chi offers all of that, and more.
Often called “moving meditation,” Tai Chi is a gentle martial art that combines slow, flowing movements with deep breathing and focused awareness. Although its movements appear graceful and relaxed, Tai Chi develops strength, balance, flexibility, coordination, and mental clarity. Just like word searches, crossword puzzles, and other mentally challenging games and activities, Tai Chi’s combination of movement, breathing, and weight shifting makes it a moving puzzle for your mind and body.
Tai Chi (the words translate to “supreme ultimate boxing” or “boundless fist”) was brought to the United States in 1964 when Cheng Man-ching moved from Taiwan to New York City. He opened a school and introduced Tai Chi to Western students. The popularity of Tai Chi has increased substantially in recent years. As the population in the United States ages, the need for a slower, softer impact exercise has grown. Unlike yoga, Tai Chi is done standing or seated and there is no need to get up and down off the floor. There are usually levels of Tai Chi ranging from beginner to advanced abilities.
Tai Chi focuses on individual movements (called postures), which are combined to make a routine, called a form. In the martial arts world, form is something that looks pretty but doesn’t necessarily have a function. The postures become self-defense moves when taught with a functional purpose. This is why posture names are things like “ward off right,” “parry up,” “left hand pushes right wrist,” and so on. Many instructors teach the movements without the martial arts aspects, and depending on the style of Tai Chi being taught, posture names might be slightly different.
One of the greatest benefits of Tai Chi is that it is truly for everyone. Whether you’re an active adult looking to improve athletic performance, someone recovering from an injury, or a senior wanting better balance and confidence, Tai Chi can be adapted to meet your individual needs. Because it is low-impact, it is easy on the joints while still providing a full-body workout.
Research has shown that regular Tai Chi practice may help:
Improve balance and reduce the risk of falls
Increase flexibility, strength, and mobility
Lower stress and anxiety
Improve posture and coordination
Enhance focus, memory, and overall mental well-being
Support heart health and healthy aging
Promote mindful, slow breathing
Classes consist of a warm-up that includes stretches to strengthen the hips, ankles, and other joints. The Tai Chi walk is also done in every class. This walk helps with mobility and slows the body down to think through weight shifting. As typical Americans, we tend to walk and breathe without thinking about it; we rush through life. The Tai Chi walk forces the body to slow down and shift weight in a strategic manner. This, in turn, leads to muscle memory and improves stability and balance, helping to prevent falls. (Don’t be fooled by the social media ads of losing weight with Tai Chi walking; that is not the main goal, however it can contribute as it is helping people move more.)
Beyond the physical benefits, Tai Chi offers something many people don’t realize they need — a reason to slow down. During class, the distractions of daily life fade away as you focus on breathing, posture, and movement. Many students leave feeling calmer, more energized, and better equipped to handle everyday challenges.
Tai Chi is also a wonderful way to build community. Classes are welcoming, supportive, and filled with people of all ages and fitness levels who encourage one another while learning something new together.
Whether you’ve never exercised before or have been active your entire life, it’s never too late to begin. You don’t need special equipment or previous experience — just comfortable clothing, a willingness to learn, and a few square feet of space.
If you’ve been looking for a fun, relaxing way to improve your health while connecting with others in the Apex community, consider giving Tai Chi a try. Previous students have remarked that their endurance improved during vacations just because they remembered to breathe. Others say they are able to climb stairs without having to hold onto the railing, something they could not do previously.
You may be surprised at how a few slow movements can make a powerful difference in your life. Showing up is the first and most important step.
Sifu Therese Potter is a certified Tai Chi instructor with years of experience teaching students of all ages and abilities. She believes that Tai Chi is not just an exercise, but a lifelong practice that helps people live healthier, happier, and more active lives.
