Tai Chi Martial Arts Performed in Swimming Pools

Tai chi is an ancient Chinese internal martial art, meaning that the emphasis is on focus and balance rather than speed, jumps or kicks. It was originally a combat art, but over time has become more of a flowing moving meditation, and that flow very much echoes the properties of water. When we move tai chi from the land into the swimming pool, it not only makes the flow easier but provides added stability and resistance. Practiced in a variety of health clubs and private pools, this trend is also called water tai chi, aquatic tai chi, aqua chi or ai chi.

  1. Features

    • In a typical session, expect to be standing in chest- to shoulder-deep water as you’re led through a repeated sequence of slow, broad tai chi moves using the arms, torso and legs. The progression is flowing, and maintaining proper form increases the consumption of oxygen and calories. Music and deep breathing are added to bring a sense of calm, and warm water is recommended so the body’s core temperature doesn’t drop. Attention to yourself without judgment is emphasized.

    Physical Benefits

    • Tai chi on its own increases core muscle strength, aerobic capacity, energy and stamina while improving range of motion, flexibility, agility and balance. The added support and buoyancy of water brings even more stability, poise and balance while reducing impact and weight restrictions. Extra resistance from water brings an increased consumption of energy and oxygen, leading to better circulation. Instructors claim it helps relieve a variety of health complaints such as chronic pain, circulatory disorders, and respiratory and cardiovascular problems.

    Mental Benefits

    • With its meditative emphasis on breathing and focus, tai chi is excellent at decreasing stress and anxiety, according to MayoClinic.com. Water brings a new level to that meditative experience, because the student can feel the soft flow rather than just visualize it. Concentration on small movements of the hand and wrist promotes mental alertness, while deep breathing, soothing music and warm water bring a sense of relaxation.

    Age Suitability

    • “Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels,” says MayoClinic.com. Tai chi in the water reduces that impact even more. Both hydrotherapy and tai chi allow osteoarthritis patients to significantly improve pain and function, according to an Australian study conducted by Marlene Fransen, Ph.D., and published by the Arthritis Foundation. So it follows that putting the two together would provide equal, or even more benefits. For these reasons, tai chi appeals to older adults who otherwise may not exercise, and aquatic tai chi bumps that appeal up a few notches.