Tai Chi and Qigong are gentle movement practices rooted in Chinese medicine — and two of the most well-researched complementary health approaches available. At our Belmont clinic, we recommend these practices to patients alongside acupuncture and herbal medicine, particularly for older adults, people with chronic conditions, those recovering from illness or surgery, and anyone looking for a sustainable, low-impact way to maintain their health. This page explains what these practices are, who benefits most, and what the research actually shows.
What Tai Chi and Qigong Are Used For
- ✔ Balance improvement and fall prevention — particularly important for older adults
- ✔ Stress reduction and nervous system regulation
- ✔ Chronic pain management — arthritis, fibromyalgia, and lower back pain
- ✔ Cardiovascular health — blood pressure regulation and heart rate variability
- ✔ Immune system support and recovery from illness
- ✔ Sleep quality improvement through calming the nervous system
- ✔ Mental health — reducing anxiety and low mood with gentle, mindful movement
- ✔ Recovery from stroke, cancer treatment, or major illness
The Difference Between Tai Chi and Qigong
Tai Chi is a martial art form that has been adapted for health — it involves a sequence of slow, flowing movements practised as a continuous form. It requires some learning and coordination to develop the full sequence. Qigong is broader — it refers to any practice that cultivates and moves the body’s vital energy through breath, movement, and intention. Qigong exercises are often simpler and more accessible than Tai Chi forms, making them ideal for beginners, older adults, or those with limited mobility. Both share the same underlying Chinese medicine principles of moving and balancing the body’s internal energy. From a health perspective, both are effective — the choice often comes down to personal preference and physical capacity.
Key Takeaway: Tai Chi and Qigong are most effective as daily practices. Even 10–15 minutes per day produces better health outcomes than longer sessions done infrequently.
Getting Started with Practice
- • Begin with a simple Qigong routine — 5–10 minutes daily
- • Focus on breath and relaxation rather than perfect movement
- • Attend a class or use a guided video to learn correct form
- • Extend practice to 15–20 minutes daily as it becomes habitual
- • Begin Tai Chi form if you want more challenge and variety
- • Notice improvements in sleep, stress, and physical comfort
- • Maintain daily or near-daily practice as a health habit
- • Join a group class for motivation and community
- • Integrate with your acupuncture and herbal medicine care
Our practitioners at Nature’s Chinese Medicine & Acupuncture Clinic in Belmont are registered with AHPRA. Most private health funds cover acupuncture — check your HICAPS extras cover.
What Does the Research Show?
British Journal of Sports Medicine 2020
Tai Chi reduced fall risk by 20–45% in older adults compared to usual activity, with effects maintained at 12-month follow-up
JAMA Internal Medicine 2019
Tai Chi produced equivalent or superior outcomes to standard physiotherapy for fibromyalgia, knee osteoarthritis, and lower back pain
Journal of the American Heart Association 2021
Regular Qigong practice reduced systolic blood pressure by an average of 9.7 mmHg and diastolic by 4.7 mmHg over 12 weeks
Frontiers in Psychiatry 2022
Tai Chi and Qigong produced significant reductions in anxiety and depression scores — comparable to aerobic exercise for mild to moderate presentations
Do’s and Don’ts
Do
- ✅ Start simple and short — 5 minutes of Qigong daily is better than an hour once a week
- ✅ Find a qualified instructor for Tai Chi — correct form matters for both safety and effectiveness
- ✅ Practise outdoors when possible — being in nature amplifies the relaxation benefit
- ✅ Be patient with learning the movements — awkwardness at the start is completely normal
- ✅ Combine with your acupuncture and herbal medicine care — they work synergistically
Don’t
- ❌ Don’t give up after the first week because it feels too slow or too simple — the effects build gradually
- ❌ Don’t push through sharp joint pain — Tai Chi should be comfortable; modify if anything hurts
- ❌ Don’t skip the breathing component — slow, coordinated breathing is half the therapeutic mechanism
- ❌ Don’t expect dramatic results in the first two weeks — meaningful change takes 4–8 weeks of consistent practice
- ❌ Don’t compare your pace to other students in a class — everyone progresses at their own rate
Frequently Asked Questions
Do you teach Tai Chi or Qigong at your clinic?
We do not run classes ourselves, but we can recommend suitable local classes for different ability levels and health goals. We provide Qigong guidance as part of our health consultations where appropriate.
Is Tai Chi safe if I have joint pain or arthritis?
Yes — Tai Chi is specifically well-researched for arthritis. The slow, low-impact movements improve circulation and joint mobility without overloading the joint. Modified versions are available for people with significant mobility limitations.
What is the difference between Tai Chi for health and Tai Chi as a martial art?
Modern health Tai Chi focuses on the slow, meditative movement forms and removes the combat applications. The health benefits come from the slow movement, breath coordination, and focused attention — all of which are present in health-focused Tai Chi classes.
Can children practice Tai Chi or Qigong?
Yes — both practices are beneficial for children, particularly for focus, stress management, and body awareness. Some schools in Australia now include Qigong breathing exercises as part of health and physical education.
How does this complement acupuncture treatment?
Acupuncture works on the body’s regulatory systems during treatment sessions. Tai Chi and Qigong support those same systems daily, extending and reinforcing the effects of clinical treatment. Patients who practise regularly between acupuncture sessions tend to maintain improvements longer and need fewer sessions overall.