T

tai chi A gentle form of martial art that features
slow, fluid movements (called forms) combined
with MEDITATION. Tai chi forms represent imagery
found in nature. Tai chi improves balance,
STRENGTH, FLEXIBILITY, and breath control. Most
people participate in tai chi in groups with a
leader (master) who guides the session’s move-
ments and length, though some choose to do tai
chi as a solitary practice. Many community cen-
ters, health clubs, programs for seniors, and some-
times colleges offer tai chi classes.
A typical tai chi session may take 10 minutes to
an hour, depending on the form. Most people
begin a tai chi session with a few minutes of medi-
tation and BREATHING EXERCISESto help cleanse the
body and focus the thoughts. Sometimes the focus
on performing the motions of the form is its own
meditation, and sometimes the person has a spe-
cific meditative focus that he or she holds for the
duration of the session. Though tai chi is not typi-
cally aerobic because its movements are so slow, it
does stretch and exercise the entire body. Often tai
chi groups meet outdoors, and some people like to
do tai chi barefoot to symbolically and tangibly
connect themselves with the Earth and nature.
Anyone of any age can benefit from tai chi as a
meditation practice and for improved balance and
coordination. Doctors often recommend tai chi for
people who

• are older and have increased risk for age-
  related falls, to help prevent injuries such as
  fractured hip


• have chronic health conditions such as
  OSTEOARTHRITIS or RHEUMATOID ARTHRITIS that
  threaten to restrict mobility


• have degenerative conditions such as PARKIN-
  SON’S DISEASEor MULTIPLE SCLEROSIS, to maintain

as much mobility as possible for as long as pos-

sible

• have ALZHEIMER’S DISEASE, to encourage social
  engagement and for the sense of comfort that
  the routine of tai chi imparts


• have CARDIOVASCULAR DISEASE (CVD) such as
  HYPERTENSION(high BLOOD PRESSURE), ATHEROSCLE-
  ROSIS, mild to moderate HEART FAILURE, or PERIPH-
  ERAL VASCULAR DISEASE(PVD), to improve blood
  flow and strengthen the HEART


• have OBESITYor are overweight and need a mild
  method to ease back into physical activity


• have CEREBRAL PALSYor other congenital disor-
  ders that affect coordination and movement

Because tai chi’s movements are slow and gen-

tle, there are few risks for most people. A tai chi

master can help individuals modify tai chi forms

to accommodate specific limitations and needs.

People who have significantly impaired balance

should do tai chi only in a group or with a partner,

in case they do stumble or fall. Medications that

cause drowsiness may decrease stability and bal-

ance. Most people feel relaxed yet invigorated fol-

lowing a tai chi session.

See also HIP FRACTURE IN OLDER ADULTS; TRADI-

TIONALCHINESE MEDICINE(TCM); YOGA.

therapeutic massage See MASSAGE THERAPY.

traditional Chinese medicine (TCM) A philoso-

phy of holistic HEALINGthat dates to about 100

B.C.E., anchored in the premise that the energy

that sustains the universe also sustains the body.

Energy in balance is health; energy in imbalance is

illness. Disease reflects blockages of energy that

TCM therapies attempt to clear. The primary

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