I used to be someone who thrived on aggressively motivational voices. In a world of fitness instructors shouting "What hurts today fuels tomorrow!" nothing was louder than my own inner voice screaming "Push through the pain, you wimp!"
For over two decades, I raced marathons and triathlons competitively until a lack of motivation and chronic injuries forced me to stop. My training was sidelined indefinitely and I knew I had to find a more sustainable fitness routine. When I stumbled across a 30-day Tai Chi video series on the Begin with Breath Tai Chi YouTube channel, it seemed like the perfect fit.
The series was created by physiotherapist and Tai Chi instructor Dr. Adam Potts, who drew me in from the very first video with his calm guiding voice.
"Tai Chi emphasizes good posture, deep breathing and mindfulness," Potts explained to me recently. "Regular practice, even for just 10 to 15 minutes a day, can improve balance, flexibility, and strength while reducing stress, anxiety, and chronic pain.
“Whether through YouTube or at a community center or studio, Tai Chi can lead to numerous health benefits. It’s an accessible, enjoyable way to improve your quality of life."
What I discovered from 30 days of Tai Chi
After completing Pott’s 30-day series, I was surprised to find that Tai Chi’s benefits stretched beyond what I expected. Here are the most surprising benefits I discovered.
1. I’ve built more strength
When I was a competitive athlete, I had endurance to spare but lacked strength. This meant I could race for hours but not without pain. Tai Chi engages major muscle groups and this boosted my core and leg strength. After practicing Tai Chi consistently, I’m finally able to go for longer hikes with little to no pain, which I attribute to my daily practice.
2. My flexibility has improved
It didn’t take long to see improvements in my flexibility. Throughout a session, I am slowly but constantly moving in all directions—front, back, up, down, left, and right. Moves like the tiger claw stretch my upper back, while the dragon spreads its wings is excellent for more limber hamstrings and hips. In fact, Tai Chi engages the entire body, training sensory neurons and stretch receptors in the ligaments and muscles.
3. I’m sleeping better
After giving up racing, I felt fidgety, unfocused and had trouble sleeping. Tai Chi's blend of slower movements and deeper breathing helped to calm my body and mind so it’s no wonder my sleep quality improved. According to a 2021 JAMA Network study, Tai Chi can be as effective at managing insomnia and promoting healthy sleep as the more extreme exercise I once gravitated to.
4. I’ve overcome muscular imbalances
I’ve always had muscle imbalances—which is where one muscle in a group becomes weaker or stronger than the others—but I was too busy training to rectify this. Muscular imbalances in athletes can lead to overuse injuries and I was limping proof of that. Fortunately, moves like the crane helped improve my body alignment and strengthen muscles that offer stability and muscular balance.
After completing 30 days of Tai Chi, I definitely felt calmer and stronger. It’s been a few months and I’m still practicing every day. There are over 280 videos to choose from on Begin with Breath’s channel and a lot of them are 20 minutes or less.
Not only have I experienced incredible health benefits from Tai Chi, but I've also redefined what healthy means to me. It’s no longer the number on the scale or a pace on my running watch. It’s about feeling connected and balanced, while moving and living with more energy and ease.
Looking for more gentle exercise that can help you feel limber? Try this seated yoga flow or have a go at these hip stretches to undo the damage of sitting.
