The Health Benefits of Tai Chi, Backed by Science
Scientific studies have shown that Tai Chi can –
- Improve balance, flexibility and muscle strength
- Reduce falls in older adults
- Relieve chronic pain
- Improve sleep quality
- Alleviate symptoms of arthritis, Parkinson’ s Diseases and Fibromyalgia
- Lower blood pressure
- Improve cardiovascular functions
- Increase energy and agility
- Reduce stress, anxiety and depression
- Improve overall feelings of well-being
Sample Studies and Recommendations
The Whole Health Library of Veterans Affairs (VA): provides a comprehensive list of health benefits from Tai Chi, such as “increases overall well-being and improves sleep“, “benefits mobility and balance“, “supports cardiac rehabilitation“, ” improves cognitive function“, and so on.
Frontiers in public health – a 2023 review: “Tai Chi is an effective exercise for preventing falls and improving balance ability in older adults, whether they are healthy or at high risk of falling. The effectiveness of Tai Chi increases with exercise time and frequency.”
International journal of cardiology: Heart & vasculature: published in October 2025: “traditional Chinese exercises (including Tai Chi, Baduanjin, and Liuzijue) as adjunctive rehabilitation for chronic heart failure patients yield significant clinical benefits compared to conventional treatment alone. “
American College of Rheumatology (ACR) – guidelines for osteoarthritis management updated in 2019: recommends Tai Chi as a first-line, non-drug therapy for knee and hip osteoarthritis, due to its ability to reduce pain and improve joint function.
The Journal of Aging research reviews – A 2022 study: Tai Chi “can effectively improve the motor function, global cognitive function, and falls in patients with neurodegenerative diseases“. Neurodegenerative disorders can be classified as Alzheimer’s disease (AD) or dementia, Parkinson’s disease (PD), multiple sclerosis (MS), etc.
Cost-effectiveness of Tai Chi
In 2023, the CDC reaffirmed Tai Chi’s cost-effectiveness in its updated Falls Prevention Guide, noting that Tai Chi is among the most scalable and evidence-supported interventions.
It cited new data showing that every $1 invested in Tai Chi group classes could save up to $3 in fall-related healthcare costs.