Tai Chi vs Qigong

Tai chi and qigong are often mentioned together, and the two are closely related. NCCIH says that when tai chi is performed for health it is considered a form of qigong, and that tai chi is one of hundreds of qigong exercise forms developed in China.[1] Full guides: Tai Chi and Qigong.

What each is

Qigong was developed in China as part of traditional Chinese medicine. It uses exercises with the goal of improving health, involving regulation of the mind, breath and body movement and posture. Breath is typically slow, long and deep and movements are gentle and smooth.[1] In the traditional explanation, the exercises "optimize energy" in the body; that is a traditional framework, not a measured biomedical mechanism. Qigong is divided into dynamic forms that focus on body movement and meditative forms with almost no movement. Named forms include Baduanjin, Liuzijue, Yijin Jing and medical qigong.[1]

Tai chi originated as a martial art and uses a series of slow movements and postures with a meditative state and controlled breathing.[2]

What research shows

• An overview of 58 systematic reviews of tai chi and qigong found beneficial effects across age groups and conditions, including blood pressure, mobility, falls prevention and quality of life, but most studies were done in China.[3]
• A 2022 network meta-analysis of 45 studies compared tai chi, Baduanjin, Yi Jin Jing and Wu Qin Xi for falls in older adults. All four appeared to have a preventive effect, with Baduanjin and Yi Jin Jing doing better on some measures.[4] The authors noted the choice of exercise should suit the person.
• For pain, NCCIH describes research on qigong as conflicting.[1]
• For falls with tai chi, NCCIH summarizes high-certainty evidence that tai chi may reduce the number of people who fall by 20 percent in older adults.[2]

Because these practices cannot be hidden from participants, expectation can affect results. We did not find a head-to-head trial of tai chi versus other qigong forms in the sources we could read, so which is "better" is: insufficient evidence.

Safety

NCCIH says qigong appears to be a safe form of activity, with many studies reporting no negative side effects; in a neck pain review, side effects occurred in under 10 percent and included muscle pain, soreness and headache.[1] For tai chi, see the pregnancy caution in the Tai Chi guide.