Tai Chi Cheat Sheet

**Make sure to consult with your healthcare provider first before starting any new exercise routine.**

Whether you are looking for a way to help manage stress or improve your flexibility, consider adding Tai Chi to your physical activity regimen. Tai Chi is an ancient Chinese form of exercise that focuses on moving your body through a flow-like movement between different postures. Besides the benefits already mentioned, regular practice of Tai Chi has been found to help improve balance (which can lower your risk for falls), increase energy and increase stamina. Another plus is that Tai Chi requires no special equipment. There are many types of Tai Chi you can practice. Here are a few links to free Tai Chi exercise videos and/or handouts to help get you started. If searching online for other content (e.g., YouTube) or when purchasing DVDs or books, look for content that is led by a certified Tai Chi Instructor. These instructors have received specialized training, including hundreds of hours of supervised practice, to guide you properly and safely through these exercises.

1. 7 Minute Tai Chi:
   1. *Also available in an App: http://www.7minutechi.com/
2. Arthritis Foundation, Tai Chi Tips
3. BodyWisdom Yoga, Fitness & Wellness:
   1. *Several videos offered. Here are two to help get you started:
      1. Tai Chi for Beginners, 10 minutes Warm Up for Flexibility
      2. Tai Chi for Beginners, 24 Yang Tai Chi Poses
4. Paul Lam, Tai Chi for Health Institute, Free Tai Chi Lessons
   1. *Offers exercise charts (average price of $6.50)
   2. https://us.taichiproductions.com/charts/
5. International Council on Active Aging, Ezy Tai Chi
6. Michigan State University, Tai Chi Warmups

Medical Disclaimer

This exercise resource is provided for educational and informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any new exercise program, especially if you have a chronic medical condition, recent injury, balance concerns, or are taking medications that may affect your ability to exercise safely. Stop exercising immediately and seek medical attention if you experience pain, dizziness, shortness of breath, chest discomfort, or any unusual symptoms. Exercises should be performed within your comfort level and modified as needed for safety. Call 911 if you are experiencing a medical emergency.

Last reviewed by an Exercise Physiologist 4.11.22