Categories / Martial arts & combat
Tai Chi Push Hands
Partner tai chi drills for balance and sensitivity.
How to start
Learn tai chi basics first, then try gentle pushing hands with a partner, sensing and redirecting force slowly.
How to progress
Practise weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. A 2026 pooled analysis of 11 trials (750 college students) found that soft Chinese martial arts, mainly tai chi and Baduanjin, reduced depressive symptoms (SMD -0.71), but the certainty of evidence was very low. Those trials did not test push hands.
Take care: Use gentle, slow contact. Keep knees soft and tell your partner about injuries.
Sources
12-week starter plan
A weekly class and practice.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Move slowly.
- Soften your knees.
- Listen to your partner.
Common mistakes
- Pushing hard.
- Locking knees.
- Skipping basics.
Kit and cost
Low Approximate UK prices.
- Flat shoes
- Loose clothing
- A class (about £5 to £10)
Frequently asked questions
Is push hands a fight?
It is a gentle partner exercise.
Is it good for older adults?
It can be, with tai chi basics first.
Do I need tai chi first?
Yes, ideally.
Good for: Balance Skill
Compare with similar options
| Tai Chi Push Hands | Aikido | Karate | Taekwondo | |
|---|---|---|---|---|
| Typical session | 45 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | No equipment | Basic kit | Basic kit | Basic kit |
| Impact | Low impact | Low impact | Medium impact | Medium impact |
| Fitness needed | Any level | Any level | Any level | Some fitness |
| Evidence | limited | limited | limited | limited |