Tai Chi and Qigong

What is it?

Tai Chi and Qigong are traditional Chinese exercises which involve slow movements and meditation. They are quite similar as Tai Chi was developed from Qigong.

How does it work?

Tai Chi and Qigong might help to improve mood in many ways: they promote mindfulness and relaxation, they are a form of exercise, and people who practice in a class may have more social contact. 

Some people believe that Qigong helps to cultivate and balance ‘qi’ (chi) or ‘life energy’. This belief is not supported by western medicine.

Is it effective?

There is not much scientific evidence on Tai Chi and Qigong for the treatment of depression. A meta-analysis of multiple studies found some evidence that Tai Chi reduced depression symptoms compared to no treatment. The analysis also found that Tai Chi reduced depression symptoms when used in addition to anti-depressant medication compared to only using anti-depressant medication. However, the included studies were of low quality and larger studies of higher quality are needed.

Another meta-analysis looked at studies of Qigong with adults aged 50 years and above, and found no evidence that Qigong was effective for reducing depression symptoms.

Not all of the people in these studies had been diagnosed with depression, so it is unclear whether these treatments are effective for people with clinical depression.

Most people who have participated in studies looking at Tai Chi and Qigong have been older adults, so it is also unclear whether these treatments are effective for people of other ages. 

Are there any disadvantages?

Tai Chi and Qigong are quite gentle types of exercise and should be suitable for most people.

Where do you get it?

Tai Chi and Qigong classes may be found by searching online or through community groups. There are also books and videos available online for people to follow at home.