Tai chi is a martial art and, like yoga, has many styles. Done quickly, the moves can be used in combat and self-defense. But the discipline is not built on violence. “Tai chi is deflective as opposed to aggressive,” Cole says. “It’s meant to deflect negative energy and use it against the attacker.” For most practitioners, the focus is not on self-defense but on meditation.

The Mindset

If you’re familiar with the healing practice of acupuncture, you may have heard of qi ( pronounced “chee”), a Chinese word meaning energy, breath and life force.
The Chinese believe that qi starts in the center of the body, below the navel, and spirals outward, reaching every part of the body.

When we’re stressed, our qi becomes blocked, but practicing tai chi can help it flow normally again. “Once you [clear the blockage], you’re able to release negative feelings from your body and replace them with new breath, new life force and open energy channels,” Cole says.

Sound like Eastern mumbo-jumbo? “Qi is not some magical force,” Cole says. “It’s simply the Chinese word for life. It’s similar to prana (which means breath) in yoga.” It’s also linked to a Chinese philosophy call Taoism, which also emphasizes a peaceful and reflective view of the world.

Even if you don’t believe in qi, the physical symptoms of mental and emotional anxiety are real enough: Stress causes shallow breathing, tense shoulders and tight joints. Cole likens this response in each of us to a rigid tree that breaks under pressure. Tai chi aims to make the body more a like a tree that gently sways in the breeze – working with external forces, not against them.

Mental Benefits

Tai chi is thought to lift your spirits and relieve stress. The Chinese believe that the mind, breath and body are connected. Tai chi works all three at once, and the end result is a better mood and a calmer demeanor.

All movements promote body awareness and require focus and concentration. Tai chi teaches the importance of paying attention to how you feel in the here and now. “The mental aspect of being in the moment is so important to tai chi,” Cole says. “No matter what projects (or errands) I have to do, I always know that I’m safe in the moment.”

It comes as no surprise that tai chi is often referred to as “moving meditation.” Your mind is engaged yet relaxed, and all your attention is focused on your movements and surroundings. For the greatest benefit, practice in a natural outdoor setting.

Physical Benefits

As a form of exercise, tai chi will tone and sculpt your entire body. “Tai chi is a dancer-like workout that’s elegant and muscular,” Cole says. (See related story: Dance Your Way to a Better Body)

All movements are performed standing, and many poses involve sitting back into your leg muscles – or squatting – as you flow through the different positions. And while you’re sitting in the squat, your arms, waist and torso are all moving and flowing, so your muscles are constantly firing at different angles. (To blast extra fat, look for a tai chi style that offers cardiovascular benefit by increasing your heart rate.)

The physical benefits of tai chi can extend beyond exercise; it can also motivate you to opt for fruit instead of fattening treats like brownies.

“The path of least resistance is the goal in tai chi,” Cole says. “You’ll want to eat things that you know will give you optimal energy and will move through your body easily. Hone in on organic, real food and your body will start to crave it.” That means skipping artificially processed snacks in favor of untouched foods, such as organic fruits and vegetables.

In addition, tai chi can be rehabilitative for people who have sustained injuries, as in sports or a car accident.

According to Cole, “Tai chi can rebuild muscle fibers and break through scar tissue, without jarring the body.” Performing the moves in water is especially therapeutic. In fact, a 2007 study by Australian researchers found that after 12 weeks of twice-weekly, water-based tai chi sessions, people with chronic hip or knee osteoarthritis experienced less pain and more ability to function.

Slow, gentle forms of tai chi are also great for seniors. If we stop exercising as our bodies age, everyday tasks like getting out of a chair or walking across the room become difficult. Daily practice can help the elderly regain balance, strength and mobility – or, if started early, help prevent degeneration in the first place.

Getting Started

Before you start practicing on your own, it’s a good idea to take a few classes so that you learn to do the poses and the breathing correctly. Unfortunately, there isn’t a standard tai chi certification. Many qualified instructors have been certified by the AAAI-ISMA (American Aerobic Association International-International Sports Medicine Association), an international fitness instructor certification program (aaai-ismafitness.com).

However, not all tai chi experts have this certification (or are required to). If you find an instructor at a tai chi studio or gym, ask him or her about their style of teaching, as well as the goal of the tai chi he/she teaches. For example, is it geared for weight loss or rehabilitation? Ask to try a class before you commit to a membership or session package.

Make It Work for You

Although tai chi – and a diet based on fresh, healthy foods – will keep you in great shape, the best way to take care of your body is to do a variety of physical activities. In addition to tai chi, Cole enjoys volleyball, hiking and weightlifting. “At forty-five years old, my body is stronger, more flexible and more fluid than ever,” he says. “I plan on keeping it that way.”