The Short Answer
Tai chi and qigong are movement-based practices within traditional Chinese medicine (TCM) — not herbs, and not needle-based like acupuncture. That distinction matters, because the evidence and safety picture for each part of TCM is different. According to the National Center for Complementary and Integrative Health (NCCIH), tai chi and qigong appear to be safe practices, and research suggests tai chi may help with several specific conditions. This guide looks at what that research actually covers, and what questions to bring to your health care provider before starting.
By NewEasternHealth.com Research Team. Last updated: September 2026.
What Tai Chi and Qigong Are
NCCIH describes tai chi as combining certain postures, gentle movements, mental focus, breathing, and relaxation. Qigong is described as a similar technique. Neither involves needles, and neither is an herbal product — they sit in the “psychological and/or physical approaches” category of TCM, alongside acupuncture, rather than in the herbal-product category.
What the Research Suggests About Benefit
NCCIH reports that research findings suggest tai chi may:
- Improve balance and stability in older people and in people with Parkinson's disease
- Reduce pain from knee osteoarthritis
- Help people cope with fibromyalgia and back pain
- Promote quality of life and improve mood in people with heart failure
NCCIH also lists an active, NCCIH-funded research question — still being studied, not an established finding — on whether a tai chi program could be a feasible alternative to traditional cardiac rehabilitation programs in selected people. Because that question is still under study, it is not yet something to act on; it is included here only to show what current research is examining.
What the Research Suggests About Safety
NCCIH states that tai chi and qigong appear to be safe practices. Serious injury is described as unlikely, though minor aches and pains are possible. NCCIH specifically advises that women who are pregnant talk with their health care provider before beginning tai chi, qigong, or any other exercise program.
This is a different safety profile than acupuncture, where NCCIH notes that improper delivery or nonsterile needles have been linked to more serious complications, or herbal products, where NCCIH has documented contamination and ingredient mix-up problems. Tai chi and qigong do not carry those particular risks, since nothing is ingested or injected — but “appears safe” is still a general statement, not a guarantee for every individual health situation.
Why This Still Belongs in a Conversation With Your Provider
NCCIH's broader guidance for TCM applies here too: tell all your health care providers about any complementary approaches you use, including movement practices, so they have a complete picture of your care. Starting tai chi or qigong is a reasonable thing to mention at a regular visit, not something that requires special disclosure — but it should still be on the list. An Integrative Care Visit: Building a Complete Therapy List covers how to put that fuller list together before an appointment.
If you have a diagnosed condition — such as Parkinson's disease, fibromyalgia, or heart failure — and are considering tai chi in connection with that condition specifically, that is also worth raising directly with the provider managing that condition, rather than starting on your own based on general research findings.
A Practical Checklist Before You Start
- Name your reason. Are you interested in general movement and relaxation, or a specific concern like balance, knee pain, or back pain? NCCIH's findings are tied to specific conditions, not “tai chi in general.”
- Mention it to your provider. Especially if you are pregnant, managing a diagnosed condition, or have mobility limitations.
- Ask about instructor experience. NCCIH's research findings come from structured programs; an instructor's background and the format of a class can differ from what a study tested.
- Watch for more than minor discomfort. NCCIH describes minor aches and pains as possible; anything beyond that is worth discussing with your provider.
- Keep your regular care in place. Tai chi and qigong are described in the research as a complementary practice, not a replacement for conventional treatment.
How This Fits Into TCM as a Whole
Tai chi and qigong are one part of a larger practice system that also includes acupuncture and herbal products, each with its own separate evidence and safety record — reducing “does TCM work” to a single yes-or-no question tends to blur those differences. For a fuller look at how those different parts compare, see Traditional Chinese Medicine: Practice System, Product, and Evidence Are Different. If a term used to describe a practice is unfamiliar, Traditional Medicine Terms: How To Ask What a Practice Actually Involves has questions for clarifying what it actually involves, and Traditional Use Versus Human Trial Evidence: A Reading Guide covers how to weigh a practice's long history against what clinical research specifically shows.
When to Get Help Right Away
If you experience chest pain, trouble breathing, sudden severe pain, or any symptom that feels like a medical emergency during or after physical activity, contact local emergency services immediately.
How We Sourced This Guide
This guide is based on NCCIH's Traditional Chinese Medicine: What You Need To Know, which NCCIH lists as last updated in April 2019. Our process is described in our Editorial Policy.
Important Limits
This article is general educational information. It is not medical advice, diagnosis, or treatment, and it does not recommend any product, practitioner, class, or service. Talk with a qualified health care provider before starting tai chi, qigong, or any new exercise program, especially if you are pregnant, managing a diagnosed condition, or have mobility limitations. See our Medical Disclaimer.
NewEasternHealth.com is an independent publication. It is not a medical practice and does not employ clinicians or instructors. It has no connection to any former operator of this domain; see our Non-Affiliation Notice.