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Tai Chi
A slow, flowing martial-arts-derived practice that builds balance and calm.
15-30 minutes per session.
3-5x per week.
About this practice
Tai chi is a low-impact practice of slow, continuous, flowing movements coordinated with deep breathing. Originally a Chinese martial art, it's now widely used for balance, fall prevention in older adults, blood pressure, and stress reduction, and is gentle enough for nearly any fitness level.
How to do it
- Learn a short form (8-24 movements) from a class, video, or instructor before practicing solo.
- Practice on a flat, uncluttered surface with enough room to shift your weight fully.
- Move slowly and continuously, keeping knees soft and weight low and centered.
- Coordinate breath with movement — generally inhaling on opening/rising movements, exhaling on closing/sinking ones.
- Practice the same short sequence repeatedly to build muscle memory before adding new movements.
Conditions it may help with
Track your practice
Log the days you actually do this practice to build a streak — your log stays on this device and shows up on your account page alongside every other practice you're tracking.