Key takeaways

• Tai chi, yoga and qigong are popular mind-body practices known for their gentle, low-impact movements.
• Mind-body exercises, including tai chi and yoga, have been shown to help with health issues like lowering blood pressure, managing depression, building strength and improving balance.
• Specific research shows that Short Tai Chi Qigong Exercise (STQE) significantly improves core strength (by 28.1 seconds in the plank test) and lower limb explosive force.
• STQE is also highly effective for mental well-being, resulting in lower anxiety levels.
• CenterWell® provides integrated care—senior primary care, pharmacy, and home health specialists—to support your whole health journey: mental, physical and social.

The holistic power of mind-body practices 

At CenterWell Senior Primary Care®, our care teams recognize that staying strong, steady and independent is important at any age, and mind-body practices like tai chi, yoga and qigong are popular ways to support overall health. Backed by growing research, these gentle exercises are celebrated for their positive effects on both body and mind. Their low-impact, easily adaptable nature makes them an excellent choice for beginners, older adults and individuals with limited mobility—including those who use wheelchairs.

Tai chi features slow, circular and thoughtful movements coordinated with deep breathing. Originally a martial art, tai chi is now practiced primarily for its health benefits. It encourages harmony between yin and yang and helps unblock the flow of Qi—an internal energy force—throughout the body^.1

Yoga is referenced as a popular mind-body exercise alongside Tai Chi. Practicing yoga can build strength through slow movements and deep breathing all while holding a pose for a long period of time.² Tai chi and yoga can lower blood pressure, manage depression, build strength and improve balance.

Qigong (pronounced “chee-gong”) is a holistic system that combines breathing techniques, movement, and meditation to cultivate and balance Qi. Sometimes referred to as “breath work” or “energy work,” qigong is accessible and can be practiced standing, sitting, or even lying down.¹

Evidence-based gains in strength and stability

Scientific research continues to reveal the impressive benefits of mind-body practices for physical strength and stability, especially among older adults.

Tai chi and qigong incorporate movements that engage the spine, waist and abdomen, effectively building core strength. In a 5-week STQE study involving 31 college students, participants experienced a significant increase in core strength, improving their plank test performance by 28.1 seconds (P = .025).3 This progress is largely attributed to techniques such as abdominal breathing and waist stretching, which help to strengthen the abdominal muscles and enhance waist power—both vital for maintaining a strong core.

During the STQE study, it was discovered that holding a crouched position puts helpful stress on the lower body muscles. As a result, participants saw an improvement in lower limb explosive force, with an average increase of 6.52 cm in the standing long jump test (P = .011).³ This shows the capacity of these practices to enhance muscle power and functional mobility.

Mind-body exercises such as tai chi and yoga are proven to improve balance and muscular strength. Tai chi enhances awareness of the body position in space, through its slow, controlled movements. This quality makes tai chi especially valuable for older adults, as it significantly reduces the risk of falls. Overall, these practices boost muscle strength and flexibility, helping people recover more easily from a stumble and maintain their independence.

The role of mind-body focus in reducing anxiety and stress

Mind-body practices not only enhance physical well-being but also play a significant role in reducing anxiety and stress. Research from the STQE study revealed that students practicing these methods experienced a meaningful reduction in anxiety, with Zung Self-Rating Scale scores decreasing by 3.41 points (P = .039).³ These findings are supported by systematic reviews showing that tai chi and qigong can help lower symptoms of both depression and anxiety, contributing to better mental health.

The core mechanism behind these benefits is the practice of slow, deep abdominal breathing, a foundational element in both tai chi and qigong. This type of breathing supports relaxation by restoring emotional balance and regulating autonomic nervous functions. In qigong, relaxation is also linked to increased alpha activity, which fosters a calm and peaceful state of mind, further alleviating anxiety symptoms.³

Additionally, both tai chi and qigong emphasize mindfulness—requiring practitioners to concentrate on their movements and breath. This mindful focus not only nurtures a sense of tranquility but can also enhance mental clarity, improve memory and boost overall cognitive function.

Important considerations for starting a practice

Before beginning a practice, there are a few key points to keep in mind to make sure you’re having a safe and beneficial experience. All 3 practices involve gentle, flowing movements that enhance flexibility and gradually improve the range of motion in joints, muscles and ligaments.

• Safety first: Tai chi, yoga and qigong are all very safe, but if you have existing limitations or take medications that cause dizziness, you should check with your healthcare provider before beginning.
• Finding instruction: Taking a class with an experienced, certified instructor is recommended to learn correct techniques and accommodate individual health concerns.
• Duration: Benefits are generally greatest if practice begins before chronic illness develops. Most initial programs tested in research last at least 12 weeks.

If you have any concerns in mind, make sure to speak with your healthcare provider before beginning your practice.

How can CenterWell help?

CenterWell Senior Primary Care is dedicated to supporting older adults in achieving greater strength, balance, and well-being through mind-body practices like tai chi, yoga and qigong. Our care teams spend extra time listening to each patient’s unique needs and are committed to creating personalized care plans that can include recommendations for these gentle, effective exercises. We offer guidance on safely starting a new practice and can help connect you with experienced instructors or local programs suitable for all abilities.

In addition to our team-based approach, CenterWell® provides pharmacy and home health services to support your overall wellness journey. By focusing on the whole person, we aim to help seniors maintain independence, improve quality of life and reduce unnecessary reliance on pain medications.

To learn more about incorporating tai chi, yoga or qigong into your care plan—or to find a CenterWell location near you—please contact us or visit our website for more information.

Sources:

• “The health benefits of tai chi,” Harvard Health Publishing, May 22, 2022, last accessed Dec. 29, 2025.
• “9 Benefits of Yoga,” John Hopkins Medicine, last accessed Dec. 29, 2025.
• Feng Wang et al., “Health benefits of short Taichi Qigong exercise (STQE) to University Students’ core strength, lower limb explosive force, cardiopulmonary endurance, and anxiety: A Quasi experiment research,” Medicine 103 (March 2024): e37566, accessed Dec. 29, 2025, doi: 10.1097/MD.0000000000037566..