Get Flexible: T'ai Chi

While t'ai chi chuan — more often referred to as t'ai chi — has been practiced for thousands of years, it has only recently begun to gain popularity in the United States. A discipline that grew out of Taoism and Buddhism, t'ai chi consists of a ritualized series of slow, controlled movements (known as forms) that are derived from martial arts. According to adherents, these movements help restore the normal flow of the body's energy, or qi. Whether or not you subscribe to Eastern philosophy, however, you're likely to find t'ai chi mentally calming and refreshing.

Starting Out

Before deciding on a class, check out a book or video on t'ai chi so you become familiar with the various types. Then visit schools to see if you like the atmosphere and make sure the teachers are experienced. (Proper training usually takes eight years.)

Keep in mind that t'ai chi requires time and practice. Expect to spend six months learning a form (a sequence of continuous movements that includes an average of 60 positions) and another six months perfecting it. You should also practice on your own, not just in class — repetition is key to mastering the skills. T'ai chi can be done anywhere — in class, at home or outside. Also, because it's low-impact and its difficulty level can be adjusted, people of any age and fitness level can participate.

The real appeal for many devotees is mental: The slow pace and intense concentration needed can calm the mind and relieve tension.

Target areas:
The carefully controlled motions of t'ai chi require plenty of muscle strength. The lower body typically gets a lot of work, thanks to the leg bending, leg lifts and lunges involved. The movements also improve balance, coordination, posture and flexibility. Since t'ai chi is low-impact, it's good for people with joint problems. Though the activity doesn't provide an intense workout, it does increase muscular endurance and work your cardiovascular system a bit.

The Warm-Up and Cool-Down

T'ai chi classes typically include a warm-up with stretching, so there's no need to warm up on your own.

Since the discipline is fairly gentle on the body, a t'ai chi session doesn't require the kind of cool-down that, say, an aerobics class does. To improve your flexibility, however, you can stretch your entire body after the workout, when your muscles are warm and pliable.

The Right Stuff

Having some basic gear and clothing will make all the difference in your enjoyment of an activity, not to mention your performance. Here's what you'll need for t'ai chi:

Clothing: Most classes don't require a uniform; just wear comfortable clothing that allows you to move freely.

Shoes: The right footwear depends upon the surface you'll be working on. For instance, if you'll be doing t'ai chi on a wooden gym floor, flat-soled shoes that offer some traction but aren't clunky will work best. If you'll be on carpeting, going barefoot or wearing socks will allow you to move more freely.

Pro Talk

To help you get the most from your workout, Bob Klein, owner of the Long Island School of T'ai Chi, offers these tips:

Keep your head in a neutral position. And make sure it's aligned with your body. People tend to turn their heads to look around the room or at their feet, explains Klein, but that takes the head out of alignment and throws off your posture and movement.

Don't just fall forward or to the side when you take a step. Instead, use the muscles of the non-stepping leg to do the work. This ensures that the movement will be slow and controlled.

Don't rush. T'ai chi movements are supposed to be performed slowly.