Think again!
Tai Chi wasn't originally created as a form of gentle exercise. It began as a martial art. Traditional practitioners learned to maintain their balance, control their movements, and redirect an opponent's force rather than trying to overpower it.
As beneficial as these movements are to the body, they have another purpose, too: My dad recently went to an anniversary party and, at one point, improvised some Tai Chi-inspired moves on the dance floor. I couldn't help but laugh. Tai Chi can become part of how you move through your everyday life, including on the dance floor!
A meta-analysis of 24 randomized controlled trials found that Tai Chi reduced the risk of falls by about 24%, while other research has found improvements in walking, physical function, and balance. A 2025 meta-analysis of 9 randomized trials involving 1,066 adults with mild cognitive impairment found improvements in global cognition, memory, and executive function. Even more recently, a 2026 meta-analysis of 31 randomized trials involving 3,766 older adults found improvements in cognition and attention.
A 2021 meta-analysis of 25 randomized trials involving 1,995 older adults found that Tai Chi significantly improved lower-body strength. The researchers also found evidence that Tai Chi may help slow the age-related decline in lower-body strength, while another review found an average 2.34-kg improvement in handgrip strength. A newer meta-analysis of 22 randomized trials likewise found a significant improvement in overall muscle strength, particularly when Tai Chi was practiced for 8–16 weeks.
Other research suggests Tai Chi may also support mood, anxiety, pain, mobility, quality of life, and healthy living.
Check out Dr. Adam Potts, PT, on his Youtube channel below or his website Begin With Breath.