Links to Research on Tai Chi
Welcome to this section that summarizes the evidence on the health benefits of Tai Chi. For the last twenty plus years, there is increasing randomized controlled trial (RCT) evidence that Tai Chi has many health benefits – although this is not yet widely known. Often RCTs are summarized into systematic reviews. There are now hundreds of systematic reviews summarizing the health benefits of Tai Chi.
Below is a list of Tai Chi’s health benefits by topic; each topic below is hyperlinked to a one-to two-page summary of the evidence from systematic reviews. It begins with a quote of what someone might say who has experienced these benefits. There is then a short description of the evidence that evaluates the evidence as excellent, good, fair or preliminary. Reviews that have been published in the last 10 years are listed. Each review is hyperlinked to a 300-word Abstract from PubMed – the database of scientific studies maintained by the United States National Library of Medicine. From there you can retrieve the whole article if you want to learn more.
You may want to share some of these one-pagers with your students or bring one or two of these to your physician for information and discussion. This way more people will learn about Tai Chi’s health benefits.
Following the list of health benefits is a link to a few General Resources, including two recent overviews of the evidence on Tai Chi for chronic diseases and some information for the general public on Tai Chi’s health benefits from Harvard Medical School. This is followed by a list of Clinical Practice Guidelines that include Tai Chi in their recommendations.
Please note: This is for information purposes only and should not be construed as medical advice. This is not a complete list. Some reviews were not included if they were too incomplete. A few Cochrane reviews were included even if they were slightly over 10 years old, due to their high quality. New evidence and guidelines are coming out all the time. I will endeavor to update this every spring.
Patricia Huston MD, MPH
April 2021
“I have more energy now.”
Evidence
The evidence is preliminary. One review looked at multiple interventions, including Tai Chi. The other looked only at Tai Chi studies, but some of the studies were not very large. It appears Tai Chi is helpful for cancer-related fatigue.
References
Cancer-related fatigue
“Tai Chi helped me moderate my weight.”
Evidence
The evidence is preliminary although the one systematic review that was found was based on 24 studies. Overall a small to medium effect was found in decreasing participants’ Body Mass Index (BMI) and this was statistically significant. It appears Tai Chi is helpful for obese people with diabetes.
References
Diabetes
“I can walk further and feel stronger.”
Evidence
There is a fair amount of evidence for fitness. Most of the evidence for increasing aerobic capacity is more than 10 years, however it seems Tai Chi is especially useful in helping people who are deconditioned (by illness or a prolonged period of inactivity) improve their aerobic capacity. Muscle strength is increased in the lower limbs (more than upper limbs) and the least amount of evidence is on flexibility.
References
Aerobic capacity
Previous: Escalante Y (2011), Lee MS (2009), Taylor-Piliae RE (2008), Taylor-Piliae RE (2004).
Muscle strength
Previous: Liu B (2011)
Flexibility
“I feel more stable on my feet.”
Evidence
There is excellent evidence that Tai Chi has a beneficial effect on balance. Overall, there is a high degree of evidence that Tai Chi will reduce the rate of falls and the risk of serious falls in adults over 65 years of age. (See also Fall Prevention studies)
References
Previous: Leung DP (2011), Liu H (2010), Wooton AC (2010), Maciaszek J (2010), Komagata S (2003), Wu G (2002)
Lower limb proprioception
”I sleep more deeply now.”
Evidence
There is good evidence that Tai Chi improves sleep, with three systematic reviews published in 2020, and three others before that. One of the 2020 reviews compared different physical activity programs, such as aerobic based exercises (e.g. cycling and walking), stretching exercises and mind-body exercises (such as Tai Chi and Silver Yoga). The Tai Chi and Silver Yoga were found to be more effective than the aerobic or stretching exercises in improving the quality of sleep in the elderly.
References
Previous: Sarris J (2011)
“Tai Chi has helped me get through menopause.”
Evidence
There is preliminary evidence that Tai Chi can relieve some of the symptoms that arise with menopause by alleviating bodily pain, improving general health, mental health as well as bone mineral density (see also evidence on Osteoporosis).
References
“I get fewer colds now.”
Evidence
There is fair evidence that Tai Chi (and other mind-body therapies) are associated with a decrease in some inflammatory markers produced by immune cells. TC exercise also appears to improve both cell-mediated immunity and antibody response, but studies have not directly demonstrated protection from infections.
References
1. Corless B, Clarke S, Yeung A, Rosenthal D, Schapira L, Back M. The Effects of Tai Chi and Qigong on Immune Responses: A Systematic Review and Meta-Analysis. Medicines (Basel). 2020 Jun 30;7(7):39. doi: 10.3390/medicines7070039. PubMed
2. Morgan N, Irwin MR, Chung M, Wang C. The effects of mind-body therapies on the immune system: meta-analysis. PLoS One. 2014 Jul 2;9(7):e100903. doi: 10.1371/journal.pone.0100903. PubMed
3. Ho RT, Wang CW, Ng SM, Ho AH, Ziea ET, Wong VT, et al. The effect of t’ai chi exercise on immunity and infections: a systematic review of controlled trials. J Altern Complement Med 2013;19(5):389-96. PubMed
“I feel better about myself.”
Evidence
There is a fair amount of evidence on Tai Chi and well-being although this is a difficult area to quantify and it overlaps with other concepts, such as self-efficacy and quality of life. But overall, it appears that Tai Chi improves one’s sense of well-being, especially for those with chronic disease conditions.
References
Previous: Wang C (2010), Wang C (2009), Dechamps A (2007) and many others….
People with chronic disease conditions
Self-efficacy
“Tai chi lifts my spirits and gives me the energy to face the day.”
Evidence :
There is good evidence on the effectiveness of tai chi for depression. Although many trials had small numbers, the findings were consistently positive. Tai Chi helped improve depressive severity and treatment remission rates. It seems to be helpful for those who are depressed and have chronic conditions, such as diabetes and heart disease. In >2000 depressed college students one review compared Tai Chi against six other physical activities for its effectiveness in decreasing depressive symptoms and found: Tai chi > Yoga > Volleyball > Dance > Running > Basketball > Badminton.
References
Previous: Tsang HW (2008)
Depression in college students
Depression and chronic disease conditions
Previous: Yohannes AM (2010)
“I feel calmer after a Tai Chi class.”
Evidence
There is fair evidence that Tai Chi is helpful for those with anxiety disorders although a lot of trials have been small. One review identified that this may be linked to decreasing the sympathetic (“fight or flight”) response. There is preliminary evidence that Tai Chi may be helpful for those with anxiety and substance use disorders.
References
Anxiety with other conditions
“I can stay on task better now.”
Evidence
There is only very preliminary evidence for Tai Chi and ADD. There is a trial and another systematic review that is currently underway.
References
Ni X, Zhang-James Y, Han X, Lei S, Sun J, Zhou R. Traditional Chinese medicine in the treatment of ADHD: a review. Child Adolesc Psychiatr Clin N Am 2014;23(4):853-81. PubMed
“I am finding I have a little less baseline stress.”
Evidence
There is only very preliminary evidence for Tai Chi and PTSD. PTSD is known to be very difficult to treat. There is only one review. It looked at multiple body-mind practices, including Tai Chi, and found overall a moderate effect from mind-body interventions that lasted at least 8 weeks. It was generally used as an adjunctive (or additional to routine) therapy. More studies are underway.
References
“There is less static in my brain now and I feel like I am back on my feet again.”
Evidence
Overall, the currently available evidence on Tai Chi and schizophrenia is preliminary. Study sizes have been small and most of the reviews looked at mind-body therapies, including Tai Chi. It appears there is a potential for mind-body therapies to decrease stress and anxiety and improve social/occupational functioning in people with schizophrenia, and has generally been assessed as an addition to routine treatment. More studies are needed.
References
“Tai Chi may be one of the things that helps me deal with my drug abuse.”
Evidence:
The evidence on Tai Chi for substance use disorder is preliminary. There has been one systematic review done. Initial results suggest Tai Chi may help people who are experiencing anxiety and depression with their substance use disorder, but more studies are needed.
References
“I definitely feel more stable on my feet and more confident to go outside.”
Evidence
There is excellent evidence that Tai Chi helps to prevent falls in older adults. Practicing Tai Chi has been found repeatedly to decrease fall rates in older adults by up to 50%. Falls may be benign, but they can also be serious. Fractured hips, for example, may mark a turning point for an elderly person as it may mean they can no longer live at home and need to go into a long-term care facility. The protective effect appears to increase with the frequency that Tai Chi is practiced (so doing Tai Chi 3-4 times a week is more protective than 1-2 times a week). After one fall, people are often afraid of falling again. Tai Chi decreases the fear of falling – and helps elderly people regain their confidence. See clinical practice guideline on fall prevention in older adults.
References
Previous: Fairhall (2011), Church J (2011) Michael Y (2010), Logghe IH (2010), Low S (2009), Gregory H (2009), Harling A (2008), Sherrington C (2008).
Other chronic conditions
Diabetes
Parkinson’s disease
Decrease fear of falling:
Previous review: Zijlstra (2007)
“Now that I am doing Tai Chi, I find I sleep better, I feel better and I am more apt to do things.”
Evidence
There is good evidence for the beneficial effects of Tai Chi for cancer patients. Studies have looked at a number of different types of cancer and measured a number of different effects. Sometimes the study size has not been that big, or the length of the study too long but studies have consistently found Tai Chi has been linked to improved sleep, decreased fatigue, often a decrease in depressive symptoms and an increase in quality of life. One of the adverse effects of breast cancer treatment is lymphedema (swelling) and decreased range of motion of the arm on the side of the cancer. Tai Chi is associated with decreased swelling and increased range of motion of the affected arm.
References
Breast cancer
Quality of life
Previous: Brown JC (2011), Lee MS (2007) Lee MS (2010)
Fatigue
“I have less pain now that I do Tai Chi regularly.”
Evidence
The evidence for Tai Chi and chronic pain is generally good but consists largely of areas that have already been covered, namely: Osteoarthritis (especially knee pain), Fibromyalgia, Low back pain and osteoporosis (post fracture). In some studies, Tai Chi was found to be more effective for pain control than usual care.
References
Chronic pain
Previous: Hall (2009)
“Tai Chi helps me manage my risk factors, including my cholesterol and triglycerides.”
Evidence
The evidence for Tai Chi and cholesterol is fair. There are two reviews that looks at lipid profiles (which includes cholesterol and triglycerides) and found Tai Chi decreased triglycerides. Other reviews have looked at this in specific groups of people, such as those with high blood pressure, diabetes or chronic disease and looked at lipids and other outcomes, such as blood sugar control and other cardiovascular risk factors. In these populations, Tai Chi was often found to decrease total cholesterol, including LDL and HDL cholesterol as well as triglycerides. More trials have been done in the last few years; a more up-to-date systematic review is needed to summarize this new evidence.
References
Previous: Dalusung-Angosta (2011)
Adults with hypertension
Adults with diabetes
Adults with chronic disease
“I can breathe a little easier and walk further now.”
Evidence
There is very good evidence that Tai Chi is helpful for those with chronic obstructive pulmonary disease (COPD). Studies have consistently shown improved lung function and walking capacity. Many have also shown decreased shortness of breath, decreased fatigue and increased quality of life. One systematic review also identified that this could be performed by those with COPD and other chronic conditions, such as heart failure and osteoarthritis. There is a clinical practice guideline on COPD that includes Tai Chi in its recommendations.
References
For anxiety/depression in COPD patients
“Tai Chi has helped me keep my mind sharp.”
Evidence
The evidence for Tai Chi to preserve cognitive function and improve mild cognitive impairment in the elderly is good. The reviews consistently found improved global cognitive function, executive function and memory in those who did Tai Chi. A number of studies also found improved verbal fluency and mental speed. One review identified that that effect size was larger for the “young old” (60-70) compared to those over 75 years of age. The evidence regarding improving dementia is preliminary.
References
Preserves cognitive function in older adults
Improves mild cognitive impairment
Improves dementia
“I can get around better now without getting short of breath.”
Evidence
The evidence for Tai Chi and heart failure is good. Reviews have consistently shown increase in exercise capacity and quality of life. Some have shown decreased depression and improved left ventricular function. It is often recommended as an alternative to cardiac rehabilitation.
References
“I am more confident to exercise now.”
Evidence
There is good evidence that Tai Chi has a beneficial effect on those who have had a heart attack (myocardial infarction), bypass surgery or angina and has been used as an effective alternative to cardiac rehabilitation to improve cardiovascular fitness. Some reviews have also found an increase in psychosocial well-being.
References
Previous: Dalusung‐Angosta A (2011) Yeh (2009), Lee (2007),
“Tai Chi gave me the energy to deal with my diabetes.”
Evidence
The evidence for Tai Chi and diabetes is good. Early evidence suggested it had no effect, more recent studies found Tai Chi helped to normalize fasting blood glucose and HbA1C (a marker of glucose control). One challenge with summarizing the studies that had variable effects is they also had different training programs of different durations and styles. Two reviews identified Tai Chi helped those with diabetes lose weight (decrease body mass index or BMI) and two reviews found that Tai Chi helped to improve balance in diabetic people who had peripheral neuropathy (a complication of diabetes where people have increasing difficulty feeling their feet).
References
Previous: Lee (2011)
Glycemic control and lipid metabolism
Quality of Life and BMI
Improves balance
“Tai Chi decreases my pain and helps me function.”
Evidence
The evidence on Tai Chi for fibromyalgia is fair. The most recent review that looked only at fibromyalgia and Tai Chi found Tai Chi decreased pain, fatigue and symptoms of depression, and increased sleep and quality of life. The other reviews done earlier comparing multiple modalities, including Tai Chi, noted only small differences. Overall studies have been small. Although there is one guideline for fibromyalgia, confirmatory evidence from larger trials is warranted.
References
“Tai Chi helped me control my blood pressure.”
Evidence
There is good evidence that Tai Chi helps to lower blood pressure in people with essential hypertension. This is an area of active research – there were six systematic reviews published in 2020 and already one in 2021. It was estimated that the change in both systolic and diastolic blood pressure could lower the risk of coronary artery disease by 40% – but this has not yet been confirmed in trials. Most of the studies reviewed were short-term so there is a call for more definitive long-term studies. Generally Tai Chi is used in addition to medication. Tapering off medication should only be done in careful consultation with a physician.
References
Previous: Lee (2010), Yeh (2008)
“Tai Chi helps calm my digestive system.”
Evidence
The evidence on Tai Chi for irritable bowel syndrome is preliminary. Although 14 randomized controlled trials have been done, they generally were small and of a preliminary nature. So more definitive trials are needed.
References
“Tai Chi really helped my low back pain.”
Evidence
The evidence on Tai Chi and low back pain is very good. All reviews noted that those who did Tai Chi had a marked change in their pain intensity and improved function. One noted Tai Chi was more effective in decreasing pain than either core training or physical therapy. There is now one guideline for low back pain that recommends Tai Chi.
References
“Since I started Tai Chi I have better balance.”
Evidence
The evidence on Tai Chi for multiple sclerosis is preliminary. Although two reviews have been done that report better balance, gait and flexibility, these have been early trials with small sample sizes and were of short duration. More definitive trials are needed.
References
“I no longer have pain in my knees.”
Evidence
The evidence on Tai Chi for osteoarthritis of the knee is excellent. Trials and systematic reviews have now been published for over 20 years and there is consistent evidence that Tai Chi decreases pain and stiffness and increases function. There are now two clinical practice guidelines on osteoarthritis that include Tai Chi in their recommendations.
References
Previous: Kang JW (2011), Escalante Y (2010), Selfe TK (2009), Hall (2009)
“After doing Tai Chi for a few years I regained some of the height I had lost after menopause.”
Evidence
Evidence on Tai Chi and osteoporosis is fair. Early trials did not show a difference, but they included small numbers of people and were short-term. Some larger and longer trials did show that Tai Chi attenuates bone loss to some degree and can decrease pain. More confirmatory research is needed to more carefully assess the effect size.
References
Previous: Lee M (2008)
“I can move more easily with my Parkinson’s disease now.”
Evidence: There is excellent evidence that Tai Chi is effective when added to medical treatment for Parkinson’s disease. Reviews have consistently found that after doing Tai Chi, people with Parkinson’s disease have increased motor function and balance. Most studies have found a decreased risk of falls and some have found an increased quality of life and less depression. As is typical these findings were stronger in the later, more definitive trials, than the early trials of short duration. How long these effects last if Tai Chi is stopped, has not yet been assessed.
References
Improves balance and decreases falls
Quality of life
Psychological benefit and relief of depression
Previous: Lee MS (2008)
“I think I have less pain now from my rheumatoid arthritis.”
Evidence
The evidence for Tai Chi and rheumatoid arthritis as adjunctive therapy is preliminary. It appears the trials were only 8-12 weeks, which may not have been enough time to show meaningful changes. The trials were small and of short duration (8-12 weeks) and although they did find less pain and increased function in the Tai Chi group compared to controls, the trials were often not blinded, which may be a source of bias. More definitive trials are needed.
References
Previous: Lee (2007), Han (2004)
“Tai Chi has helped me recover from stroke.”
Evidence
There is very good evidence that Tai Chi can decrease the risk factors of stroke and decrease the incidence of non-fatal stroke. There has been a lot of interest in Tai Chi for stroke rehabilitation with have 10 reviews published just in the last 4 years. There is excellent evidence that, in people who have had stroke, Tai Chi helps to improve their balance, function of their upper and lower limbs and increase their activities of daily living. There is some evidence it may also improve their mental health. In trials that compared Tai Chi with other mind-body therapies, Tai Chi was found to be better than pilates or yoga.
References
Prevention
Rehabilitation
Previous: Rabadi (2011)
BOOK: Wayne PM. The Harvard Medical School Guide to Tai Chi: 12 weeks to a healthy body, strong heart, and sharp mind. Boston, MA: Shambhala Publications Inc; 2012.
REPORT: Harvard Medical School. An Introduction to Tai Chi. Harvard Health Publishing. (print or ebook) Available at: https://www.health.harvard.edu/exercise-and-fitness/an-introduction-to-tai-chi
Chronic obstructive pulmonary disease
Fall prevention in older people
Fibromyalgia
Low back pain
Osteoarthritis
Dr. Patricia Huston
Dr. Huston has compiled the above research on the health benefits of tai chi.
BIO: Dr. Huston studied anthropology at McGill, medicine at the University of Calgary and then did a Masters in Public Health at Harvard University. She has worked in preventive cardiology, immunization and respiratory infectious diseases and was the Editor-in Chief of the Canada Communicable Disease
Report for a number of years. Her current public health work is providing advisory support to the COVID-19 Evidence and Modelling Teams for the Public Health Agency of Canada. Her academic research is increasingly focused on the health effects of Tai Chi, its mechanism of action and the process of knowledge uptake. She has been practicing Tai Chi since 2013.