The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind

by Peter M. Wayne

A longtime teacher and Harvard researcher presents the latest science on the benefits of T’ai Chi as well as a practical daily program for practitioners of all ages   Conventional medical science on the Chinese art of T’ai Chi now shows what T’ai Chi masters have known for regular practice leads to more vigor and flexibility, better balance and mobility, and a sense of well-being. Cutting-edge research from Harvard Medical School also supports the long-standing claims that T’ai Chi also has a beneficial impact on the health of the heart, bones, nerves and muscles, immune system, and the mind. This research provides fascinating insight into the underlying physiological mechanisms that explain how T’ai Chi actually works. Dr. Peter M. Wayne, a longtime T’ai Chi teacher and a researcher at Harvard Medical School, developed and tested protocols similar to the simplified program he includes in this book, which is suited to people of all ages, and can be done in just a few minutes a day. This book • The basic program, illustrated by more than 50 photographs • Practical tips for integrating T’ai Chi into everyday activities • An introduction to the traditional principles of T’ai Chi • Up-to-date summaries of the research on the health benefits of T’ai Chi • How T’ai Chi can enhance work productivity, creativity, and sports performance • And much more

Genres: Health, Nonfiction, Martial Arts, Reference, Spirituality, Science, Fitness

353 pages, Kindle Edition

First published June 11, 2013

Reviews

[ij · Rating 4 out of 5]

I recommend to anyone interested in knowing more about Tai Chi and its potential benefits to mind and body.

[Anne · Rating 4 out of 5]

3.5 stars.

I am a brand-new student at a local Tai Chi class and this book provided a comprehensive view of the essential elements of Tai Chi in easy to grasp wording with plenty of examples and study evidence. Although I am learning new things weekly at my class, this book gave me a jump start to information being slowly introduced in the class. The book also reinforces the benefits of Tai Chi far beyond the basic concepts I already knew about (that it improves balance, lowers stress, provides a low-moderate aerobic workout).

I read a digital copy, but I can see how a print copy would be useful when following the movements outlined in the 12-week program because you could quickly flip around to the sections (that you) needed. Additionally, and this is why I rated it 3.5 stars instead of the full 4, I found it a challenge to follow the exercises just from the text alone. After looking at YouTube videos of some sequences, I could then follow along with the book. This issue is probably that I am a complete novice to the practice. However, I assume beginners are the target audience, therefore, anyone should be able to use the text alone to do the exercises. Perhaps more photos and/or direction labels on the photos could help.

Regardless of my minor quibble, now that I have finished the book, I plan to start over again. After being introduced to the whole concept, I will be able to absorb it in greater depth next time. I will likely read it a third or fourth time too, as I realize practicing Tai Chi is an incremental process.

[Will Brown · Rating 4 out of 5]

If you want some western, science based reason for playing tai chi. Read this book. If you are already a tai chi player, nothing here is news to you.

On the other hand, it's about time the western medical establishment became involved in the great tai chi debates that rage. It's about time that tai chi was lifted out of the realms of fiction stories,third rate action movies,and new age mumbo-jumbo crap and some solid western research was done.

Well done Dr. Wayne. Many thanks. This book could be the start of a whole new line of research for tai chi. Imagine combining 2000 year old ideas with modern medicine and finding out they work. Imagine that, tai chi as preventive medicine, no drugs, for free. No or low costs. Amazing.

I hope this book reflects a new attitude and the start of lots more research.

What took so long. This is a book that the tai chi opponents and proponents should read. We are now on a new path folks. It's about bloody time.

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Just finished reading this book a second time and I can't tell you how happy I am to find someone who explains things without all the new age mumbo jumbo. Every tai chi player should read this.

[Sceadugenga · Rating 3 out of 5]

First of all let me start by saying my own personal rating of this book is only two stars. This is not because the book is badly written or that there is anything inherently wrong with its presentation. But as a practicing Tai chi player I found nothing in this text that I didn't already know so it was basically preaching to the choir. I know full well the benefits and potential of Tai Chi even without the Harvard School of Medicine telling me so. Having said that I believe the book has merit for those without a martial-arts background approaching Tai Chi for the first time. It gives a no-nonsense western approach useful for those daunted or confused by other new-age or esoteric style manuals currently on the market. The book is also promising in that it shows that western medicine may finally be realizing that it doesn't have all the answers and has begun to give credit to more holistic forms of treatment. The author also provides a rich list of sources in the notes section which I found useful for further exploration. As far as the form he presents again this may only be useful for someone approaching the art for the first time, I personally feel that a course of a traditional style with a qualified instructor would be more beneficial but that's just my two-cents.

[Larry Marquardt]

A Westerners view, more of an apologia than instructional guide, but a valuable point of view and introduction on the practice.

[Joan · Rating 4 out of 5]

Very helpful for me as I am just starting Tai Chi. The book is informative, well written, and has easy-to-follow instructions.
I had started with a book written by William C.C. Chen which was pushed by my Tai Chi instructor. It was not nearly as helpful so I tossed it aside.

One thing, the photos are often separated from the relevant text. I hope they fix that sloppy publishing in later editions.

[Julie · Rating 5 out of 5]

This book has been my go-to tai chi reference since first learning tai chi 8 years ago. I have the hard copy for home and I just purchased the e-edition for Kindle to have with me during our time away from home.

Tai chi has meant so much to me for health, flexibility and to “keep moving” at my age of almost 82 years! This book is ideal for learning and encouragement and I highly recommend it for anyone interested in this topic!

[Philip Crowther · Rating 3 out of 5]

i mean, good enough (like quite solid) info, i’m just really not driven to read it—maybe that’s more me than the book though. still think tai chi is cool though, maybe there’re like some pleasant youtube videos that can maintain my attention better or something

thought about giving it a two but it really is decently informative and well researched, and i can’t rationalize that based off of a personal incompatibility

[Deanna · Rating 4 out of 5]

f you are considering taking up Tai Chi to improve your physical or mental health, I recommend this book to you. If you are a Tai Chi instructor or are considering becoming one, I doubly recommend this book to you.

While I would not call this a page-turner, it is a fairly easy read which will bolster your understanding of the benefits of Tai Chi and the processes by which these benefits may come about. The Harvard Medical Guide to Tai Chi is packed full of references to scientific studies on the benefits of Tai Chi for everything from psychiatric illness to vestibular disorders to arthritis and aging. The author clearly states when studies are non-conclusive and where more or better/bigger studies are needed.

The author, a long time Tai Chi practitioner and instructor, boils down Tai Chi into what he calls the "Eight Active Ingredients of Tai Chi": 1) Awareness 2) Intention 3) Structural Integration 4) Active Relaxation 5) Strengthening & Flexibility 6) Natural, Freer Breathing 7) Social Support 8) Embodied Spirituality. He uses the Eight Active Ingredients throughout the book to perhaps explain why Tai Chi provides numerous health benefits to the practitioner. He also presents and describes a simplified Tai Chi program in the book complete with photos to demonstrate proper forms.

I suppose many will find the simplifed Tai Chi program provided in the book to be of the greatest value, but for me the value of this book is in its many references to random controlled trials and the benefits to health scientifically verified or showing promise. In fact, by the end of the book the many benefits of Tai Chi were getting tiresome and redundant! Perhaps a bad thing when reading, but a good thing for those who practice Tai Chi!

This is an excellent book for taking what some would perceive as hocus pocus out of Tai Chi and giving it empirical legs to stand on. While the author clearly respects the origins of Tai Chi in Chinese martial arts, Eastern philosphy, and Traditional Chinese Medicine; not all do nor are required to and for these he presents evidence that what has been anecdotal about the benefits of Tai Chi may now be demonstrated by modern science.

[Dan Charnas · Rating 4 out of 5]

Excellent, well-organized and well-researched, it provides a scientific foundation to many wellness aspects of T'ai Chi that practitioners have discovered and take for granted. Highly recommended for those who might be interested in the health benefits. The author, in my opinion, genuinely wants to share his love and knowledge of T'ai Chi. This is evident from his imparting advice about how to find a good instructor. (I didn't expect to find that information in a book with this title!)
On a personal note, the author even cited one of my own revered instructors, Robert Chuckrow, on the subject of differentiating Li from Jin.
Definitely one of the better modern books on this art.

[Jim · Rating 3 out of 5]

An important book, but like the guy said, writing about jazz is like dancing about architecture. Wayne makes an excellent case as to why and how tai chi is most healthful, and takes a token stab at teaching some basic movements. But to get serious about it, you need instruction. Or at least youtube.

[Kl Kilgore · Rating 5 out of 5]

An outstanding and thoughtful book

I am a Tai Chi practitioner and academic researcher. I wanted to learn more about the researched benefits of TaiChi. I found that and more — an east yet powerful form of Tai chi practice that is accessible to more people. What a great contribution to those interested in Tai chi!

[Dan Durrant · Rating 5 out of 5]

A great introduction into Tai Chi. I strongly recommend this book to anyone starting, or interested in beginning Tai Chi.

[j · Rating 5 out of 5]

Helpful, encouraging book

The author has experience in the medical field as well as with tai chi and other mind-body techniques, which gives him a unique insight into how tai chi can benefit us all. He describes many evidence based studies, some of which he was personally involved in running. I found his descriptions of exercises helpful as they all related to tai chi forms but can be done by themselves in a small space in a limited amount of time and help familiarize me with typical tai chi moves.

[Shantra Winger · Rating 4 out of 5]

This book is good if you are writing a paper on Tai Chi and it’s benefits. But for me, I just wanted to learn more about Tai Chi. This book is a DNF for me. I got to chapter 10 and stopped. Great info, but I don’t need all the research and studies done information. I often skipped those parts and when I remembered that I do not have to finish a book, I told myself the basics of this book:

Tai Chi good for all.

[Bogdan · Rating 5 out of 5]

I haven't realy ready any other books about Tai Chi. This one seems to be a realy good first book for any one wanting to start practicing and learn what Tai Chi is and how it helps. The excercises are a stepping stone to the "real" thing. They aim to teach you basics that would come in handy when you go to your next book wich probably should be a book about Tai Chi moves sequence.

[Philip Horup · Rating 2 out of 5]

This is just a personal rating, with how goodreads categorizes books you've read and so on.
Being more objective I would give it 3.5/5 stars.

It's got a lot to wrap your head around tai chi as a newbie, but being experienced in spirituality most of this book is just a big old skip-over. That being said, the beginning of the book was informative to me as well.

[William · Rating 4 out of 5]

4.25 stars. Excellent and informative. Provides western scientific basis for verifying and explaining the numerous benefits of Tai Chi. Also provides useful information for those considering this martial art.

[Jack Mort · Rating 1 out of 5]

Don't waste your time. The authors are incapable of using any word besides "rich" to describe anything. After 6 repetitions in three pages, following numerous times of already overusing this word, I ripped the book up and threw it in the trash.

[Ietrio · Rating 1 out of 5]

Harvard Medical School is a brand. And people blindly trust that brand, equating it with the meaning of each individual word. Here's a book of woo-woo from a marketing brand, that has little science.

[Mike Kruger · Rating 3 out of 5]

There's good information here, but I found the description of the actual exercises too sparse to follow accurately.

[Matt Swartz · Rating 3 out of 5]

YouTube is easier

[Kendal · Rating 5 out of 5]

Check out the Youtube videos that accompany this book!

[Peter Learn · Rating 5 out of 5]

Excellent source of history, practice, outcomes to and theory.

[Ray Gates · Rating 4 out of 5]

A great resource for new and experienced Tai Chi practitioners wanting to understand the real world benefits of Tai Chi and Qigong, supported by clinical based research.

[Lynn Somerstein · Rating 4 out of 5]

take a deep breath.

Read this book, and you will be glad that you did.
Fun, sensible and warm. The author is an excellent teacher.

[Bernie Gourley · Rating 5 out of 5]

This book provides an overview (and a laymen-friendly literature review) of the scientific findings about tai chi, and it helps a beginner get started in his / her own practice. (Tai chi, short for tai chi chuan, is a Chinese martial art that is called an internal--or soft--style.)

The authors achieve an impressive tightrope act. And they manage to do it in a way that reads sincerely, while at the same time providing useful information for all readers. Often books on the science of Eastern health-enhancing activities (e.g. tai chi, chi gong, or yoga)--even if they are positive on the results of such activities—take digs at people’s beliefs about ideas like chi, prana, meridians, or chakra as the authors attempt to distance themselves from such beliefs. On the other hand, books that cater to the spiritually inclined—even when they are couched in scientific terms—may resort to third-hand anecdotes about the supernatural powers of some ancient master or report methodological train wrecks that support their views alongside sound studies, as long as the latter don’t present any evidence contrary to their belief system. In short, such books often talk in scientific lingo while showing a complete lack of understanding of the scientific method. In this book, Wayne manages to navigate these rocky shores because he’s both a scientist and a longtime tai chi practitioner who genuinely accepts that there may be more at work in the practice than science fully understands. Thus, he knows the importance of testable hypotheses and when a study needs to be validated by more a robust follow up study, but he also reports on the traditional beliefs and isn’t adverse to writing about studies evaluating the benefits of spirituality (note: showing that being spiritual has benefits doesn’t mean that the benefits result from anything spiritual or supernatural.)

The book has 14 chapters divided into three parts. The first part introduces the reader to tai chi, describes the dimensions along which tai chi has been shown to offer benefits (the authors call these “the 8 active ingredients of Tai Chi,” relating them to pharmacological medicines), and explains how tai chi can be simplified for beginners (even the short form sequences take a while to be memorized—let alone building any grasp of the intricacies of said forms.) The second part consists of six chapters that report the findings of studies on the health effects of tai chi, as well as discussing the possible mechanisms of those benefits. The topics discussed in this section include: increased balance, bone density, pain mitigation, cardiovascular health, mental performance, psychological well-being, and sleep quality. The book’s last part suggests ways in which the reader can build a tai chi practice. The five chapters in this section deal with the interactive practices of tai chi (tai chi isn’t just the solo forms that you’ve seen elderly people do in the park), integrating tai chi with other health and fitness practices, the potential for practicing tai chi at work, the role of tai chi in creative practices, and tai chi as a practice of lifelong learning (this last chapter gives beginners tips about how to start a practice.) There is also an afterword about how tai chi might play a part in building improved health and well-being in the present era.

I found the book to be well-organized to achieve its objective. It’s packed with food for thought. Neophytes will find a lot of benefit in this book, but I suspect even advanced practitioners can glean insights—particularly if said advanced practitioner hasn’t been reading up on the scientific findings. Humor, quotes, and stories are used to lighten the tone and illustrate key points. There are some photos and other graphics where needed (mostly in chapter 3), but they are relatively sparse for a book on a practice like tai chi. (That’s not a complaint. I think there are far too many attempts to teach movement arts through books—an impossible task—and not enough effort put into conveying the kind of ancillary information that is transmissible in book form.)

I’d recommend this book for anyone who’s interested in knowing more about the health benefits of tai chi, and moving beyond the platitudes often heard but seldom evaluated.

[Sheila · Rating 3 out of 5]

I used chapter 3 to introduce me to Tai Chi moves, but found this book would make a better reference for someone writing a university paper on East meets West medicine.

[Fred Forbes · Rating 3 out of 5]

I have some planning clients in their mid 80's who drive 30 miles round trip several times a week to practice Tai Chi and they spoke highly of the practice and recommended this book. Since I have had trouble finding some spare time to practice meditation, I thought maybe this would work better. Coincidentally, the local Art Center announced that in addition to Yoga lessons, they would be offering Tai Chi I signed up about the same time I started this book. (I have since given the book to my "Master.) Since he describes the practice a s "moving meditation", it sort of solves that issue and I do find that I feel better - looser, more calm, more connected after the sessions. The book reports those common effects and reports study after study which reinforces the impact of Tai Chi on improving various medical conditions. This is both a weakness and a strength of the book; interested, you will like that part, not, you'll be bored by the repetitive nature of the material. The history of the practice is well reported and interesting but I feel the book was weak in the "how to" area. Suggest one try it first, then read the book if your interest is sufficiently piqued.

[Mary · Rating 5 out of 5]

This is a terrific reference on the medical benefits of tai chi. I have started taking tai chi classes, but the instructor is not very good at teaching the general ideas behind it. As a result, I wasn’t sure if I should be focused on my breathing, correctly imitating her poses, where my weight was, etc. This book was terrific and explaining what tai chi is all about and how people benefit from it. It discusses a number of medical studies backing up these claims. It was exactly what I needed.

This is not a book to teach you how to do tai chi. There are a number of exercises explained in the book, however they don’t really have enough photographs to teach you how to do tai chi. However I can’t imagine learning tai chi from a book anyway, so this does not count against the book.