Whether you’re a new or an advanced practitioner, you may be wondering how long and how often you should do Tai Chi.
Honestly, there’s no one-size-fits-all answer.
But there are a few factors that can help determine the right amount and length of your Tai Chi sessions. We show you those, answer some frequently asked questions, and explain how to best incorporate Tai Chi into your wellness routine.
You might be visualizing people doing slow movements together, in a park, right?
There are two uses of the word Tai Chi that may be important know, as you begin to consider practicing it:
Tai Chi (also romanized from Chinese as T’ai Chi or Taiji) is the term commonly used by English speakers to describe a type of exercise derived from ancient martial arts practices, known in Chinese as T’ai Chi Ch’uan (or tàijíquán). The exercise we call Tai Chi is practiced in many different countries and many different styles today as a mind-body exercise, and is sometimes thought of as “moving meditation.”
There is an underlying philosophy that is also called Tai Chi, which describes the universal energy of all life as a balance of yin (dark) and yang (light) opposing forces. The philosophy of Tai Chi is applied in East Asian martial arts as well as in a variety of healing arts. As you experience Tai Chi as a type of exercise, you’ll also be jumping into the Tai Chi world of energy balancing - read on to learn more.
Tai Chi’s flowing, purposeful, and low-impact movements are grouped into forms, which are sequences of any number of movements and postures. Whether short or long, Tai Chi forms require strength and coordination, but they can be practiced by people of a wide range of ages and fitness levels. You may encounter several benefits to incorporating Tai Chi into your regular health and wellness routine as you work to align your mind, body, and energy.
Don’t be fooled by the slow, meditative motions of Tai Chi; the physical and mental balance calls for deliberate focus.
Like any other practice for your mind or body, repetition in your Tai Chi routine is key to achieving your wellness goals. Building a routine can help you give yourself grace and ease through the transition of starting something new.
You’ll find a Korean style of Tai Chi that’s perfect for beginners at the Body & Brain Yoga Tai Chi center near you, offered both in-studio and online, making it easier than ever to include Tai Chi in your exercise routine.
By ancient tradition, the movements of Tai Chi are intended to energize and balance your body’s internal energy, or Qi.
According to Tai Chi wellness philosophy, when your Qi is balanced, your mind and body can be in the most healthy condition.
Over time, Tai Chi practice may help you feel more grounded and less reactive under stress.
There are countless studies on how Tai Chi may strengthen overall health.
Researchers have found that practicing Tai Chi may help with multiple health concerns, including:
Before you start: Most Tai Chi exercises require standing movements. If you have a limiting musculoskeletal problem or medical condition, or if you take medications that can make you dizzy or lightheaded, check with your healthcare provider before starting Tai Chi training.
Since practicing Tai Chi involves working with your energy and does require enough physical strength to do standing movements for at least several minutes, how often you should practice can vary with your physical and energetic condition.
Barring any physical limitations, you can practice Tai Chi as often as you want. The more often you practice, the quicker you’ll learn the movements.
Know your condition before you start: It’s always a good idea to talk with your healthcare provider before starting a new exercise program, especially if you have any health conditions or pain.
If you’re new to the energy work of Tai Chi, you may find that two sessions or classes a week are a good start. The mental and physical focus can be intense, so give your body the time it needs to acclimate to the work you’re doing.
Listen to your body.
It’s not unusual to feel fatigued or have aching muscles when you first begin a new kind of exercise, and Tai Chi does require lower body strength due to the sustained slow movements. If you have a Body & Brain instructor, he or she may say you’re experiencing Myung Hyun, traditionally believed to be a sensation associated with the release of stagnant energies.
If this happens, allow yourself to rest until you feel rejuvenated again. The symptoms should disappear within a day or two ~ but if not, please consult your doctor before returning to class.
Are you ready for more?
Adjust your Tai Chi routine accordingly and practice as often as you feel comfortable.
Beginner Tai Chi sessions can be as long as you want. If you are new to this kind of exercise, it may take some time for you to develop awareness of your body and feel your energy. Tai Chi forms can also work your leg muscles more than you’re used to.
Don’t be afraid to take breaks or end your Tai Chi session early if you feel it’s appropriate. You might find that starting with 20 to 30 minutes each session is just enough for you to get into the flow of the postures. Remind yourself to relax and breathe while moving through the form you’re learning. If you’re in a Body & Brain Tai Chi class, there will be time to stretch and breathe.
Since it is low impact, most people can safely practice for 20 minutes or more every day.
But let your comfort level be your guide. What’s most important is the focus you put into your practice, regardless of the duration.
If you’re hesitating because you think it might be too hard, try this simple Tai Chi flow for de-stressing (less than 20 minutes):
If you are more advanced in Tai Chi or have had martial arts experience, you may already have the lower body strength and mental focus to practice in longer sessions, as often as you’d like. If you feel like you need a challenge, you might consider studying with a senior Tai Chi master in a Body & Brain workshop at a center near you; or, check out the national Body & Brain DahnMuDo belt training program for bigger goals.
When you’re used to Tai Chi exercise and enjoy the sense of balancing your energy, there is no limit to how often you can practice Tai Chi — some people even practice Tai Chi in their daily routine.
But remember, your body is the boss. There is no set minimum or limit –– only what feels right to you.
A 50-60 minute session, such as a Body & Brain Tai Chi class, is long enough to:
With practice, as your mind-body awareness develops, you may find that the sense of energy flowing comes to you more quickly.
The length of your session may vary depending on your goals and the length of the Tai Chi forms you’re practicing.
The best duration for your Tai Chi session or class will be based on your physical condition and the amount of focus you can dedicate to the practice.
The best time of day to practice Tai Chi is when you feel your best and can commit to your body with concentration and dedication similar to meditation.
You may have seen groups practicing Tai Chi first thing in the morning. Many people find it easier to quiet their minds and focus early in the day before the hustle and bustle of the day takes over.
But developing a Tai Chi routine is about repetition and consistency, not necessarily which time of day you choose to practice.
Feeling your best and most focused can help you harness your energy to achieve optimal results, regardless of the time of day you practice.
Consider looking for a Body & Brain Yoga Tai Chi location near you with in-person and online classes, so you’ll be sure to find sessions that fit your schedule.
Look for a Tai Chi class near you, or sign up for one of our online courses here.
Yes, you can absolutely do Tai Chi every day — and many practitioners find daily practice to be deeply beneficial. Tai Chi is a gentle, low-impact exercise that emphasizes mindful movement, balance, and breath, making it safe and sustainable for incorporation into a daily routine. Practicing every day, even for just 10–20 minutes, can help improve flexibility, reduce stress, and enhance your overall sense of well-being.
The key is to listen to your body and adjust the intensity to suit your energy levels, especially if you’re just starting out. Over time, daily Tai Chi can become a powerful anchor for both your physical health and mental clarity.
Having said that, you don’t have to practice Tai Chi daily to reap its benefits. Feel free to play around with your schedule and make adjustments until you find your perfect personal routine.
You can practice Tai Chi as often as you like, including multiple times per day.
If you feel like practicing is a good way to wake up, gently get your body moving, and clear your energy for the day, then don’t hesitate to jump into a morning session.
Is your energy calling for a Tai Chi cleansing at lunch?
Go for it.
Do the slow movements of Tai Chi sound like a nice way to warm down after a busy day?
It’s all up to you; just pay attention to how you feel.
Research has found that practicing Tai Chi is a great way to improve mental focus, breathing, coordination, and relaxation.
Every day life is full of outside stressors, bringing down your sense of energy and physical well-being. Take the time out to clear your mind and energy anytime you feel up to it.
The best way to know if you’re practicing Tai Chi enough is to pay attention to how you feel in your:
Are you beginning to feel more connected and centered?
You may have tapped into the right consistency for you.
Do you still feel out of touch?
You may need to practice more or just take more time to focus, breathe, and find your balance during your sessions.
If you find yourself feeling uneasy or too tired, you might consider scaling down your practice to shorter sessions or less frequently. Your body needs time to acclimate to the energy work you’re doing, especially if you’ve never practiced Tai Chi before.
The benefits of Tai Chi are best achieved when practiced consistently over time. In East Asia, many people practice Tai Chi forms and incorporate the energy principles of Tai Chi into their daily self-care.
Whether you practice Tai Chi for meditation or self-development, the work should be continuous.
If you’re looking for the best way to incorporate Tai Chi routines into your life, Body & Brain Yoga Tai Chi instructors can help you achieve your holistic fitness goals through online and in-studio classes, as well as specialized Tai Chi workshops and belt training.
Featuring a blend of Tai Chi, Qigong, Korean energy yoga, meditation, breathwork classes and workshops, Body & Brain programs promote a deep mind-body connection that activates your brain’s natural power.
Whether you prefer to visit one of more than 70 locations where Body & Brain Yoga Tai Chi instruction is offered, or want to practice in the privacy of your living room, Body & Brain classes are designed to help you develop mindful breathing and relaxed concentration.
Since 1996, Body & Brain Yoga Tai Chi has been helping people of all ages feel healthier, happier and more peaceful through unique wellness training.
Contact us today to find out how we can help you achieve your goals.