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Tai Chi
Slow, flowing movements for balance and calm.
How to start
Join a beginner tai chi class and learn the first few movements slowly, with soft knees and relaxed breathing. Practise 10 to 20 minutes a day.
How to progress
Learn more of the form over weeks, then practise regularly.
What the evidence says
Evidence: moderate
A 2026 review of 171 publications found that evidence for tai chi was most consistent for reducing depressive symptoms, improving sleep and improving balance. In the 2026 pooled analysis of mind-body exercises for long-term low back pain, tai chi had the highest ranking, but no real differences between types were found. A 2026 network analysis in people aged 60 and over ranked traditional Chinese exercise (tai chi and qigong) highest for cholesterol, though confidence was low.
Take care: Keep your knees soft and move within a comfortable range. Use a wall or chair for support if your balance is poor.
Sources
12-week starter plan
A little practice most days beats a long weekly session.
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
- Soft knees, relaxed shoulders.
- Move slowly.
- Practise outdoors if you can.
Common mistakes
- Rushing.
- Locking the knees.
- Giving up before the form clicks.
Kit and cost
Free to low Approximate UK prices.
- Flat, flexible shoes
- Loose clothing
- A class (about £5 to £10)
Frequently asked questions
Is tai chi good for balance?
A 2026 review found the evidence most consistent for balance, sleep and low mood.
Do I need to be fit?
No. It is gentle.
How long to learn?
The basics take a few weeks, and the practice lasts a lifetime.
Good for: Balance Mood & stress Joint-friendly Rehab & recovery
Compare with similar options
| Tai Chi | Baduanjin (Eight Brocades) | Chair Yoga | Qigong | |
|---|---|---|---|---|
| Typical session | 45 min × 3/wk | 20 min × 5/wk | 30 min × 3/wk | 30 min × 5/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Low cost | Free | Low cost | Free |
| Equipment | No equipment | No equipment | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | limited | limited | limited |