An analysis of 77 clinical, randomized trials on qi gong and tai qi that were published in peer-reviewed journals between 1993 and 2007 (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3085832/), found the following benefits to regular practice:
- Increased Bone Density: Although most people think of resistance training and weight-bearing as the way to increase bone density, this mild practice helps reduce bone loss, aids with balance issues, and reduces the number of fractures among post-menopausal women.
- Reduced Blood Pressure: Qi gong and tai qi have been found to significantly reduce blood pressure, compared to inactive control groups, and show equal results in reducing blood pressure as do active control groups that practice aerobic exercises or balance training.
- Improved Physical Function: Capacity for rising out of a chair, walking 50 feet, muscle contraction, and hand grip improved with individuals practicing tai qi over an exercise group and minimal physical activity groups, except with osteoarthritis or multiple co-morbidities.
- Balance: Tai qi or qi gong practice significantly improves balance and reduces falls, and is as effective for this as is physical therapy.
- Immune System: Blood markers show immune system improvements with tai qi and qi gong practice.
- Psychological Benefits: Tai qi and qi gong improve anxiety, depression, stress, and fear of falling, when compared with inactive control groups, and are equally effective compared to active control groups.
- Patient Reported Improvements: Patients report increased confidence at not falling when walking, decreased arthritic pain, and reduced neck pain, with tai qi or qi gong practice.