The differences between Tai Chi and Qigong:

Tai Chi and Qigong are both ancient Chinese practices that cultivate Qi (vital energy), but they have distinct differences:

  • Complexity and Form:

    • Tai Chi involves gentle, flowing sequences of movements (forms). It emphasizes precise postures and transitions.

    • Qigong typically consists of simpler, often repetitive movements or even static postures. It more focuses on cultivating energy flow through individual exercises.

  • Martial vs. Wellness:

    • Tai Chi has its roots in martial arts, although it's widely practiced for health benefits today.

    • Qigong is primarily a system of wellness, focusing on health maintenance and longevity.

  • Focus:

    • Tai Chi emphasizes the form of the movements.

    • Qigong emphasizes the feeling of the energy.

  • Learning Curve:

    • Tai Chi generally has a steeper learning curve due to its intricate forms.

    • Qigong is often more accessible to beginners and those with physical limitations.

In essence:

  • Tai Chi is like a choreographed dance with martial origins, emphasizing flowing movement and form.

  • Qigong is more like individual energy exercises, emphasizing breath, intention, and feeling the Qi.

Qigong

What is Qigong and how does it work?

Qigong, pronounced “chi gong,” was developed in China thousands of years ago as part of traditional Chinese medicine. It involves using exercises to optimize energy within the body, mind, and spirit, with the goal of improving and maintaining health and well-being. Qigong has both psychological and physical components and involves the regulation of the mind, breath, and body’s movement and posture.

 In most forms of qigong:

  • Breath is slow, long, and deep. Breath patterns may switch from abdominal breathing to breathing combined with speech sounds.

  • Movements are typically gentle and smooth, aimed for relaxation.

  • Mind regulation includes focusing one’s attention and visualization.

Dynamic (active) qigong techniques primarily focus on body movements, especially movements of the whole body or arms and legs. Meditative (passive) qigong techniques can be practiced in any posture that can be maintained over time and involve breath and mind exercises, with almost no body movement.

Can qigong reduce pain?

The research on qigong’s role in pain is conflicting. Three reviews from 2018 and 2019 that looked at only a small number of studies suggested that qigong may help to decrease pain in community-dwelling older adults (160 participants), neck pain (525 participants), and musculoskeletal pain in people 15 to 80 years old (1,787 participants). But a 2020 review that included 5 studies (576 participants) found conflicting results on qigong’s pain-reducing effects for low-back pain and neck pain.

Is qigong helpful for people with chronic diseases?

Fibromyalgia

Frequent and consistent qigong practice may be helpful for people with fibromyalgia in areas like pain, sleep, and physical and mental function. This, however, is based on initial research that includes only a few small studies.

  • A 2020 review looked at two small studies of qigong’s effects on people with fibromyalgia. The first study, which included 89 people, found that 6 months of qigong practice helped with pain, sleep quality, and physical and mental function. The second study, which included 57 people, found that 7 weeks of qigong practice resulted in decreased pain, less inconvenience from fibromyalgia, decreased anxiety, and improved quality of life.

  •  A 2017 review with 4 studies on qigong for fibromyalgia (201 participants) found that the amount of time people practice qigong made a difference. People with fibromyalgia who did diligent qigong practice—30 to 40 minutes daily for 6 to 8 weeks—experienced consistent benefits in pain, sleep, and physical and mental function. These benefits were still seen 4 to 6 months after the studies had completed.

Two small clinical trials (2019, 2020; total of 82 participants) that were not included in the above reviews also found similar positive results of qigong practice in people with fibromyalgia.

Chronic obstructive pulmonary disease (COPD)

A small amount of research suggests that using qigong as a complementary therapy may help with depression, anxiety, lung function, and physical function in people with COPD.

  • A 2020 review of 31 studies (3,045 participants) looked at the effect of adding qigong to a primary treatment, such as drug therapy and respiratory training. The review found that adding qigong to the primary treatment helped improve lung function, quality of life, and ability to exercise in people with COPD.

  • A 2019 review of 6 studies (415 participants) found that qigong reduced self-ratings of depression and anxiety in people with COPD when qigong was combined with standard treatment. The qigong programs lasted from 2 to 6 months.

  • Another 2019 review found that 3 months of yoga, qigong, or tai chi helped improve lung function and the capacity for walking and physical activity in people with COPD. Twelve of the 18 studies focused on qigong and tai chi, either alone or combined. The programs ranged from 6 weeks to 6 months and included 30- to 90-minute sessions two to seven times a week.
     

Parkinson’s disease

The amount of research on qigong for Parkinson’s disease is small. A 2020 review of 7 studies (325 participants) suggested that qigong-based exercise helped improve movement, walking ability, and balance in people with Parkinson’s disease (more so in younger adults than older). The amount of improvement seen in movement and walking ability was similar to that seen with other forms of exercise, such as walking and using a stationary exercise bike. Improvements in balance, however, were greater with qigong than with the other types of exercise. The qigong exercise programs ranged from 8 to 48 weeks, with 30- to 120-minute sessions two to seven times per week.

High blood pressure

The amount of research on qigong for high blood pressure is small. Although a 2021 review of 7 studies (370 participants) suggested that qigong may help to reduce systolic and diastolic blood pressure, the authors indicated a lack of firm evidence for this beneficial effect. Five of the six studies that compared qigong to no intervention showed that qigong was better. The one study that compared qigong to conventional exercise showed no difference in benefit between the two. Qigong interventions ranged from 8 to 24 weeks and included 30- to 60-minute sessions two to seven times a week.

Chronic heart failure

A 2020 review of 33 studies (2,465 participants) looked at the rehabilitative effects of tai chi and qigong for people with chronic heart failure. Seventeen studies were on tai chi, 14 were on qigong, and 2 were on tai chi plus qigong. Compared to routine management alone (e.g., medicines and advice on diet and exercise), adding tai chi and qigong to routine management led to improvements in peak oxygen consumption (a measure of cardiorespiratory fitness), 6-minute walking distance (a measure of exercise tolerance), and quality of life. When compared to other forms of exercise paired with routine management, people who practiced tai chi or qigong had similar peak oxygen consumption levels and 6-minute walking distances and higher quality-of-life measures.

Can qigong help older adults?

The number of qigong studies that have included older adults is limited. Two 2019 reviews looked at the effects of qigong on the physical and psychological health of older adults. Some of the results were positive, suggesting a potential benefit of qigong for older adults.

  • The first review considered 13 studies with a total of 1,340 community-dwelling older adults with chronic disease and found that qigong had a significant positive effect on quality of life but not on depressive symptoms.

  • The second review looked at 14 studies of 1,282 older adults with depressive symptoms, frailty, or chronic illness. Seven of the studies were also evaluated in the first review, so there was some overlap. This second review found that qigong helped improve physical ability and may have positive effects on depression, balance, and functioning (the ability to do normal, everyday activities). But the researchers noted that more methodologically sound randomized controlled trials (studies in which participants are randomly assigned to an intervention group and control group) are needed to determine the efficacy of qigong on physical and psychological health in older adults. 

Can qigong help prevent falls?

A 2019 survey of reviews found sufficient evidence to support qigong for balance training and fall prevention. When compared to more traditional interventions, qigong was found to have similar and sometimes better effects.

Will qigong help with knee osteoarthritis?

There is only a small amount of research on qigong’s effect on knee osteoarthritis.

  • A 2020 review looked at 7 studies (424 total participants), but only 3 of the studies were adequately designed. The review found that qigong improved pain, stiffness, and physical function more than a waiting list control or a health education intervention. Because the evidence was weak, however, the authors said that qigong cannot be recommended until more high-quality studies are done.

  • Clinical practice guidelines published in 2017 by the Ottawa Panel (an international group of researcher methods experts who develop evidence-based clinical practice guidelines) recommend using a tai chi qigong program for improving quality of life in people with knee osteoarthritis. The program includes 60-minute classes twice a week for 8 weeks. The guideline authors, however, based their recommendation on only one small high-quality study. They said that more evidence is needed to make stronger recommendations. The guideline authors suggested that the tai chi qigong program might also be beneficial for pain relief and improving physical function. 

Can qigong help to manage symptoms in people with cancer?

  • A 2019 review included 7 studies on qigong and/or tai chi, with a total of 915 people with different types of cancer. Most of the studies involved 60-minute sessions two to three times a week for 6 to 12 weeks. Qigong significantly improved symptoms of fatigue and sleep quality. Though not statistically significant, qigong and tai chi also had positive effects on anxiety, stress, depressive symptoms, and overall quality of life. The authors of the review indicated that more high-quality studies with longer follow-up periods are needed before definitive conclusions can be made.

  • A 2017 review that looked at only qigong included 22 studies of 1,751 people with various cancers. Four of the studies were also in the 2019 review noted above. The review found that using qigong was promising for managing physical and psychological symptoms related to cancer and its treatment.  

Can qigong improve cognition and memory?

Only a small amount of research has been done on qigong’s effect on cognition and memory.

  • A 2020 review that included 13 studies of 893 people with mild cognitive impairment suggested that qigong improved cognition and memory after 3 and 6 months of practice. The qigong programs included 40- to 60-minute sessions three to six times per week. The benefits from qigong were similar to the benefits from combined cognitive-physical programs and other physical exercises. None of the studies followed up with participants afterwards, so the long-term effects of qigong are still difficult to predict. Also, it’s not clear whether qigong provides benefits for mild cognitive impairment resulting from all causes—such as stroke, diabetes, and older age—or only some causes.

  • A 2019 review looked at the effects of meditation, tai chi, qigong, and yoga on cognition in adults 60 years of age and older. The review included 9 studies of qigong (about 650 participants), of which 3 studies were also in the 2020 review. Qigong was found to improve cognition and memory, but only when at least one of the following was true: the length of the program was longer than 12 weeks, exercise frequency was three to seven times per week, or the duration of each exercise session was 45 to 60 minutes. 

Can qigong help with mental health in substance use disorders?

A 2020 review of 4 studies involving 593 individuals with substance use disorders found that qigong appeared to have a more positive effect on reducing anxiety than medication or no treatment. The review also found that qigong led to significant improvement in depressive symptoms when compared to no treatment. Because the studies were small and not of high quality, the authors indicated that more rigorous research is needed to provide reliable evidence.

Can qigong help people who have COVID-19?

The amount of research on qigong for COVID-19 is extremely limited. One 2021 review looking at the role of traditional Chinese medicine in COVID-19 indicated that qigong has not been well investigated as a treatment for COVID-19 and that there is a lack of high-quality evidence from well-designed randomized controlled trials.

Another 2021 review looking at complementary therapies and COVID-19 listed only two very small studies on qigong, totaling 49 participants. The studies suggested that qigong improved physical activity, perceptions of difficult breathing, quality of life, and some measures of inflammation in the body, but the studies were not randomized controlled trials.

The 2021 reviews did not include a small 2021 randomized controlled trial of 128 participants hospitalized with severe COVID-19 in China. This study found that adding a rehabilitation program of acupressure therapy and qigong exercise to standard care shortened hospital stays and improved lung function and symptoms such as shortness of breath and cough. Data were collected only while participants were in the hospital, which averaged 20.8 days for participants receiving standard care and 18.5 days for participants receiving the added rehabilitation program.

A 2020 review indicated that there are few studies on the effects of qigong on the acute phase of respiratory infections in general.

Is qigong safe?

Qigong appears to be a safe form of activity. Many studies have indicated no negative side effects in people practicing qigong, including people with chronic diseases and older adults. A review of adults with neck pain included two studies that found that qigong and other exercise groups had similar side effects, which occurred in less than 10 percent of the adults and included muscle pain, soreness, and headache.

Is it safe to do qigong during pregnancy?

There is no research on the safety of qigong during pregnancy and extremely limited research on practicing qigong while pregnant. Pregnant women should talk with their health care providers before starting qigong. Pregnant women may need to avoid or modify some qigong movements.

A small 2010 study of 70 healthy pregnant women in Korea found that adding a qigong-like practice to routine prenatal care resulted in several benefits: greater maternal/fetal interaction (a mother’s behaviors that set the stage for mother-child bonding before birth, such as gentle exercise, reading books out loud, or talking to the unborn child), fewer maternal depressive symptoms, and reduced maternal physical discomfort. The intervention, called Qi exercise, involved physical postures (various stretching, strengthening, and balancing exercises done while standing, sitting, or lying down), breathing techniques, and meditation. Women in the intervention group attended two 90-minute sessions weekly for 12 weeks. Certain practices that were contraindicated during a given period of pregnancy were avoided. There was no mention of adverse effects among any of the pregnant women during the study. 

What kind of training, licensing, or certifications do qigong instructors need to practice?

Qigong instructors don’t have to be licensed, and the practice isn't regulated by the Federal Government or individual states. There’s no national standard for qigong certification. Various qigong organizations offer training and certification programs—with differing criteria and levels of certification for instructors.

Tips To Consider

  • Don’t use qigong to postpone seeing a health care provider about a medical problem.

  • Ask about the training and experience of the qigong instructor you’re considering.

  • Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions. 

Citations and studies to support the claims for Qigong:

Know the Science

NCCIH and the National Institutes of Health (NIH) provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health. Know the Science features a variety of materials, including interactive modules, quizzes, and videos, as well as links to informative content from Federal resources designed to help consumers make sense of health information.

Explaining How Research Works (NIH)

Know the Science: How To Make Sense of a Scientific Journal Article

Understanding Clinical Studies (NIH)

PubMed®

A service of the National Library of Medicine, PubMed® contains publication information and (in most cases) brief summaries of articles from scientific and medical journals. For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Practices on PubMed.

Qigong—Systematic Reviews/Reviews/Meta-analyses (PubMed®)

Qigong—Randomized Controlled Trials (PubMed®)

Website: https://pubmed.ncbi.nlm.nih.gov/

Key References

What is Tai Chi?

Tai chi is a practice that involves a series of slow gentle movements and physical postures, a meditative state of mind, and controlled breathing. Tai chi originated as an ancient martial art in China. Over the years, it has become more focused on health promotion and rehabilitation.

Research shows a vast array of benefits addressed with specific conditions.

Fall prevention

Tai chi may be beneficial in improving balance and preventing falls in older adults and people with Parkinson’s disease. It is unknown whether tai chi can help reduce falls in people who have had a stroke or people with osteoarthritis or heart failure.

Older Adults

A 2019 review looked at different types of exercise for preventing falls in community-dwelling older people. The duration and frequency of tai chi sessions varied among the studies. Compared to control interventions that were not thought to reduce falls, there was low-certainty evidence that tai chi may reduce the rate of falls by 19 percent (based on 7 studies with 2,655 participants) and high-certainty evidence that tai chi may reduce the number of people who experience falls by 20 percent (based on 8 studies with 2,677 participants). Other forms of exercise were also helpful. The authors found high-certainty evidence that balance and functional exercises—exercises that are similar to everyday actions like rising from a chair, stepping up, or rotating while standing—could reduce the rate of falls by 24 percent (based on 39 studies with 7,920 participants) and lower the number of people experiencing one or more falls by 13 percent (based on 37 studies with 8,288 participants).

Parkinson’s Disease

A 2021 review analyzed three studies of tai chi’s effect on falls in people with Parkinson’s disease. The 3 studies included a total of 273 participants who did 60-minute tai chi sessions two to three times per week for 12 weeks to 6 months. The analysis indicated that tai chi had a significant positive effect on reducing falls when compared with both no intervention and different interventions like resistance training and stretching.

A 2020 summary of three reviews that included some relevant studies found that tai chi may help improve balance and reduce falls in people with Parkinson’s disease, but the certainty of the evidence was considered to be low.
 

Stroke

A 2018 review evaluated 5 randomized controlled trials with 346 participants who had experienced a prior stroke. (Randomized controlled trials are studies in which participants are randomly assigned to an intervention group and control group.) Tai chi sessions were typically 60 minutes long and done two to three times weekly for 6 or 12 weeks. The review found that tai chi helped to improve the participants’ walking gait in the short term but not their balance when they stand and move their upper body outside their center of gravity, such as reaching forward as much as possible while in a fixed standing position. The authors of the review said that all of the studies had high bias and were small and that large, long-term randomized controlled trials are needed to confirm the review’s findings.

Osteoarthritis

A 2015 review included 9 osteoarthritis studies with a total of 543 participants. The review concluded that tai chi improved pain and stiffness in osteoarthritis, and the authors noted that the improvement may increase balance. Updated 2019 guidelines from the American College of Rheumatology and the Arthritis Foundation strongly recommend tai chi for the management of both knee and hip osteoarthritis.

Heart Failure

A 2020 summary of one review said no definite conclusion could be drawn for using tai chi to reduce falls in people with heart failure. The authors indicated that more high-quality studies are needed. The one review, which was done in 2016, included 5 heart failure studies with a total of 271 participants. The review did not provide any details on tai chi’s effect on balance in people with heart failure.

Pain Reduction

A small amount of research suggests that tai chi may be helpful in reducing pain in people with low-back pain, fibromyalgia, and knee osteoarthritis. It is unclear whether tai chi is beneficial for alleviating pain from rheumatoid arthritis.

Low-Back Pain

A 2019 review evaluated 10 studies with 959 participants who had low-back pain. The duration of the tai chi interventions ranged from 2 to 28 weeks, with sessions done two to six times weekly and the majority lasting from 40 to 60 minutes. Because the studies used different tai chi interventions and assessment methods, the authors drew a cautious conclusion that tai chi alone or in addition to physical therapy may decrease pain intensity and improve everyday function (such as the ability to carry groceries, climb stairs, walk, and bathe and dress oneself). The authors noted a need for studies that use the same tai chi intervention and frequency. 

Rheumatoid Arthritis

A 2019 review of 7 studies (345 participants) indicated uncertainty on whether tai chi reduces pain and disease activity or improves function (such as standing up from an armless chair, opening a drink or food carton, and climbing stairs) in people with rheumatoid arthritis. The tai chi sessions usually lasted 1 hour and were done two to three times per week for 8 to 12 weeks. It is also not clear how much, how intense, and for how long tai should be done to see benefits. The review authors rated the quality of the evidence very low because of concerns with study designs, a low number of participants in some studies, and a high number of people stopping their participation in some studies.

Fibromyalgia

A 2019 review of 6 studies (657 participants) found that tai chi was beneficial for reducing pain scores in people with fibromyalgia. Tai chi also helped to improve sleep quality, relieve fatigue, reduce depression, and increase quality of life. The tai chi interventions typically involved 60-minute sessions done one to three times weekly for 12 weeks. The review authors said, however, that larger, higher quality studies are needed to provide stronger evidence for these findings and to determine whether tai chi is better than conventional therapeutic exercise for people with fibromyalgia.

Knee Osteoarthritis

The updated 2019 guidelines from the American College of Rheumatology and the Arthritis Foundation strongly recommend tai chi for the management of knee osteoarthritis.

A 2021 review of 16 studies involving 986 participants found evidence of low-to-moderate strength that tai chi was beneficial for treating and managing knee osteoarthritis. The tai chi interventions usually involved 30- to 60-minute sessions done two to four times weekly for 10 to 52 weeks. Participants practicing tai chi experienced improvements in pain as well as stiffness, physical function (such as walking, standing, rising from a bed, and getting in and out of a car), balance, and physiological and psychological health. The review authors noted, however, that high-quality studies are needed to confirm these findings and to determine the best type, intensity, frequency, and duration of tai chi for knee osteoarthritis.

Another 2021 review, which included 11 studies and 603 participants, found that tai chi had a positive effect on improving walking function and posture control in older adults with knee osteoarthritis. The review authors said more high-quality studies are needed to confirm the findings. In most of the studies, tai chi sessions were 60 minutes long and done two to three times per week for 8 to 24 weeks.
 

Is tai chi helpful for people with chronic diseases?

Chronic Obstructive Pulmonary Disease

A 2021 review of 23 studies (1,663 participants) concluded that tai chi may help to improve exercise capacity, lung function, and quality of life in people with chronic obstructive pulmonary disease (COPD). Tai chi was better than no treatment in all areas evaluated, and it was better than breathing and walking exercises in some of the areas. The duration and frequency of the tai chi sessions varied among the included studies, and the tai chi interventions lasted from 1 to 12 months. The review authors said more high-quality studies are needed to clearly understand tai chi’s effect on COPD. 

Parkinson’s Disease

A 2021 review looked at 26 studies of tai chi and qigong involving 1,672 participants with Parkinson’s disease. Tai chi sessions lasted from 30 to 90 minutes and were done over 5 to 24 weeks, with the total number of tai chi sessions ranging from 10 to 48, depending on the study. Most of the studies showed that tai chi was more helpful than no intervention and had a positive effect that was similar to that of other therapies like dancing, aerobic exercise, resistance training, and stretching. The authors said the overall results were limited by the different types and durations of tai chi and qigong interventions, the variety of other therapies, the small number of participants, and the different stages of Parkinson’s disease among participants.

Type 2 Diabetes

Some research shows that tai chi improves levels of fasting blood glucose and hemoglobin A1c (HbA1c) in people with type 2 diabetes and may improve quality of life factors. Tai chi, however, doesn’t appear to be any better than other aerobic exercises.

  •  A 2018 review of 14 studies (798 participants) found that tai chi was better than no exercise for managing levels of fasting blood glucose and HbA1c in adults with type 2 diabetes. Tai chi may have advantages over other aerobic exercises like walking and dancing for reducing HbA1c, but the evidence was not strong. There were no differences between tai chi and other aerobic exercises for blood glucose control. Practicing tai chi for longer periods of time resulted in better results. Tai chi interventions involved 15- to 60-minute sessions done two to seven times per week for 4 to 24 weeks.

  • A 2019 review of 23 studies (1,235 participants) found that tai chi was beneficial in lowering fasting blood glucose, HbA1c, insulin resistance, body mass index, and total cholesterol in people with type 2 diabetes. Tai chi was also found to improve quality of life factors such as physical function, bodily pain, and social function, and it had no effect on balance. Tai chi sessions were 15 to 120 minutes long and were done 2 to 14 times weekly for 4 to 24 weeks. The authors said that differences between study methods and the small size of the studies might weaken the strength of the results.

High Blood Pressure

A 2020 review looked at 28 studies (2,937 participants) and found that tai chi was better at lowering systolic and diastolic blood pressure than health education/no treatment, other exercises, or antihypertensive drugs. The time duration, weekly frequency, and total weeks of tai chi sessions varied among the included studies. However, the authors said the studies were of poor quality and had many differences among them, warranting more research to confirm the conclusions.

Cardiovascular Disease

A 2020 review evaluated the psychological well-being of adults who were 60 years of age and older and who had cardiovascular disease (diseases of the heart and blood vessels). The review, which included 15 studies of 1,853 adults, found that tai chi was better than usual care or other types of exercise (e.g., walking, strength training) for improving quality of life and psychological well-being. The length of tai chi interventions ranged from 6 to 52 weeks, with an average of 36 tai chi sessions over the duration of the studies. The specific improvements varied depending on the type of cardiovascular disease, however. For example, when compared to usual care or other exercises, tai chi participants with coronary heart disease had better mental health quality of life, those with chronic heart failure experienced less depression and psychological distress, and those with high blood pressure had better physical health quality of life. The authors said that the quality of the studies was on average acceptable and that more rigorous studies are needed.

A 2018 review of 13 studies (972 participants) found that tai chi led to large and significant improvements in aerobic capacity among people with coronary heart disease when compared to active interventions (e.g., walking, stretching) and nonactive interventions (e.g., usual medical care). The tai chi interventions involved 30- to 90-minute sessions done one to seven times weekly for 12 weeks to 12 months. The authors rated the quality of the studies from moderate to strong, but the studies were very small, and the authors said that more high-quality studies are needed to confirm these findings.
 

Does tai chi help with mild cognitive impairment or dementia?

  • A 2023 study of 318 community-dwelling older adults with mild cognitive impairment compared the effects of stretching, standard tai chi, or cognitively enhanced tai chi twice a week for 24 weeks. The cognitively enhanced tai chi involved tai chi interwoven with cognitively demanding activities, challenging participants to move while thinking, listening, or speaking. The physical–cognitive integration, adaptation, and active participation using cognitively enhanced tai chi during practice led to improvements in cognition (working memory, executive function, attention, language, visuospatial abilities, and orientation). At the 6-month follow-up, the positive effects persisted. Cognitively enhanced tai chi also led to the best improvements in walking speed while performing a cognitive task, which persisted to the 6-month follow-up.

  • A 2019 review of 9 studies (656 participants) looked at the use of tai chi in the early stages of dementia in older adults (average age of 78). The short-term effect of tai chi on the overall cognition of people with mild cognitive impairment was found to be beneficial and similar to that seen with other types of exercise. The results of the studies suggested that tai chi done three times a week for 30 to 60 minutes per session for at least 3 months had a positive impact on some cognitive functions. The review authors said the quality of seven of the nine studies was rated as either good or excellent, but the studies were small.

Does tai chi improve the quality of life of older adults?

A 2020 review of 13 studies (869 participants) found that tai chi had a small positive effect on the quality of life and depressive symptoms of older adults with chronic conditions who lived in community settings. No significant effect was seen for mobility and physical endurance. The tai chi interventions involved 40- to 90-minute sessions done one to four times per week for 10 to 24 weeks. The authors said the studies had many differences among them, that the evidence was of low quality, and that larger high-quality studies are needed.

Can tai chi help reduce cancer-related symptoms?

Tai chi appears to be promising in improving some cancer-related symptoms and in possibly improving quality of life, but researchers indicated that no definite conclusions or recommendations can be made at this point.

  • A 2018 review included 22 studies of 1,283 people with different types of cancer. Three to 12 weeks of tai chi or qigong were associated with significant improvement in fatigue, sleep difficulty, depression, and overall quality of life. However, the authors said that larger, higher-quality studies are needed before definitive conclusions can be drawn and before cancer- and symptom-specific recommendations can be made.

  • A 2020 review included 16 studies of 1,268 participants with breast cancer. Most of the studies conducted in the United States involved 60-minute tai chi sessions done two to three times weekly for 12 weeks. Most of the studies conducted in China involved 20-minute tai chi sessions done twice daily for unknown total durations. Results showed that tai chi was no different from conventional supportive care interventions in improving fatigue, sleeping quality, depression, or body mass index at 3 or 6 months, but it was significantly better than conventional interventions at improving quality of life at 3 months. When used with conventional supportive care interventions, tai chi was found to significantly relieve fatigue symptoms. The authors said that the studies had differences among them and that future well-designed studies with standardized protocols for a particular subgroup of breast cancer patients would be helpful.

Is there any research on tai chi and COVID-19?

There have been only a few studies on tai chi and COVID-19.

  • A 2021 study evaluated a 10-week tai chi intervention in older adults during the COVID-19 pandemic as a possible way to help improve their mental and physical health. (Participants maintained a physical distance of 4 meters from each other during the study.) The 30 participants were between the ages of 60 and 78, had not previously practiced tai chi, and had been doing fewer than 2 days a week of structured physical activity before the study. Half of the participants were randomly assigned to partake in two 60-minute group tai chi classes each week. The results of the study suggested that tai chi is an effective intervention that can be used under pandemic conditions to improve the psychoemotional state, cognition, and motor learning in older adults.

  • A 2021 narrative review suggested that tai chi could possibly help people coping with COVID-19 and counteract the negative effect of physical inactivity, sedentary behavior, and mental disorders in the general population during the COVID-19 pandemic. The authors explained that tai chi can be practiced easily and safely at home, in isolation, or in groups, making it useful during pandemic conditions. This suggestion was not based on studies of tai chi during the COVID-19 pandemic but instead on past research about the general effects of tai chi. The authors said that future research is needed to determine the effectiveness of tai chi during the COVID-19 pandemic and to provide more valid and reliable data. 

Is tai chi safe during pregnancy?

There are no published studies on the safety of tai chi during pregnancy. However, physical activities, such as tai chi, are likely safe and desirable during pregnancy in most instances, as long as appropriate precautions are taken. If you are pregnant, talk with your health care providers before starting tai chi.

Tai chi during pregnancy may help with blood circulation, balance, coordination, strength, relaxation, and mental health, but research in these areas is needed.

According to a 2021 review, there are no peer-reviewed studies on the effects of tai chi alone during pregnancy. The review found one study that evaluated a combined yoga and tai chi program designed for the second and third trimesters of pregnancy. In this 2013 study, 92 pregnant women with depression (46 of whom were initially in a waitlist control group) participated in a 20-minute yoga and tai chi class once a week for 12 weeks. When compared to the control group, the yoga and tai chi group had a significant reduction in levels of depression, anxiety, and sleep disturbances. Neither the 2021 review nor the 2013 study mentioned any adverse effects of tai chi during pregnancy.

Can tai chi be harmful?

Tai chi appears to be safe. A 2019 review of 24 studies (1,794 participants) found that the frequency of adverse events was similar for people doing tai chi, another active intervention, or no intervention. The review also found that in studies of people with heart failure, people in tai chi groups experienced fewer serious adverse events than people receiving no intervention. None of the serious adverse events reported in the 24 studies were thought to be caused by either tai chi or the control conditions (active interventions or no intervention). The adverse events that were reported as related to tai chi or other active interventions were minor, such as musculoskeletal aches and pain.

What kind of training, licensing, or certifications do tai chi instructors need to practice?

Tai chi instructors don’t have to be licensed, and the practice isn’t regulated by the Federal Government or individual states. There’s no national standard for tai chi certification. Various tai chi organizations offer training and certification programs—with differing criteria and levels of certification for instructors.

Research Funded by NCCIH

NCCIH is sponsoring research on tai chi, including the following studies:

Tips To Consider

  • Don’t use tai chi to postpone seeing a health care provider about a medical problem.

  • Ask about the training and experience of the tai chi instructor you’re considering.

  • Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

Citations and studies to support the claims for Tai Chi:

Know the Science

NCCIH and the National Institutes of Health (NIH) provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health. Know the Science features a variety of materials, including interactive modules, quizzes, and videos, as well as links to informative content from Federal resources designed to help consumers make sense of health information.

Explaining How Research Works (NIH)

Know the Science: How To Make Sense of a Scientific Journal Article

Understanding Clinical Studies (NIH)

PubMed®

A service of the National Library of Medicine, PubMed® contains publication information and (in most cases) brief summaries of articles from scientific and medical journals. For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Practices on PubMed.

Website: https://pubmed.ncbi.nlm.nih.gov/

Key References

NCCIH Clearinghouse

The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners.

Toll-free in the U.S.: 1-888-644-6226

Telecommunications relay service (TRS): 7-1-1

Website: https://www.nccih.nih.gov

Email: info@nccih.nih.gov(link sends email)


For more information, see NCCIH’s tai chi fact sheet.