A recent study published in the Journal of Sports Science and Medicine suggests that Tai Chi improves cognitive function and reduces stress. Participants showed benefits in strength, agility, flexibility, and improved functional capacity. Results suggest that a higher-frequency of Tai Chi practice (around 5×30 min/week) is more effective for improving physical fitness and mental health.
Physical inactivity in older adults has significant negative health consequences. It increases the risk of all-cause mortality by 34% and reduces the likelihood of healthy aging. Inactivity contributes to secondary health complications such as obesity, diabetes, and cardiovascular disease. Inactivity also accelerates the loss of muscle mass and strength, impairs insulin sensitivity, and increases systemic inflammation.
The study employed an experimental design featuring randomization, parallel groups, and a control condition. Two intervention groups undergoing Tai Chi training and a control group were assessed both before and after the 16-week intervention period. One Tai Chi group participated in 50-minute sessions three times a week, while the other received 30-minute sessions five times a week.
Study results were:
Tai Chi improves Mental Health - significantly improved cognitive function and reduced perceived stress, demonstrating the mental health benefits of regular Tai Chi practice.
The higher-frequency Tai Chi group (5×30 min/week) showed significantly greater improvements in muscular strength (arm curl, chair stand, handgrip), agility (8-foot up-and-go), and flexibility, indicating more robust physical fitness gains.
The lower-frequency group (3×50 min/week) significantly improved in the Six-Minute Walk Test, suggesting that even a moderate Tai Chi routine can enhance cardiovascular endurance and overall functional mobility in older adults.
In conclusion, the study suggests the potential of Tai Chi as a versatile intervention for improving both cognitive and physical health. Findings suggest that regular practice, regardless of training frequency, can lead to significant improvements in cognitive function, stress reduction, and physical performance. While more frequent sessions (five days a week) were particularly effective for enhancing strength and agility, longer, less frequent sessions (three days a week) showed advantages for walking endurance. These results emphasize the value of Tai Chi as a multi-modal intervention that can be adapted to individual needs and goals.
Read the research published 1 November 2025 here https://doi.org/10.52082/jssm.2025.871
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