Is Tai Chi a Workout?  

“Is Tai Chi a workout?” I hear this question often. Many people believe that if an activity doesn’t make you sweat or significantly elevate your heart rate, it doesn’t qualify as a workout. But is this true?  

Slowness Is Hard to Do  

Tai Chi Sifu Bill Donnelly of Long Island, New York, an acclaimed author of “Inner Secrets”, challenges this misconception in his book and during a recent interview. Among non-practitioners, Tai Chi is often dismissed as an activity for the elderly. Bill counters this stereotype by highlighting how Tai Chi fosters health and vitality, allowing people to live longer and with greater vigor.  

He recalls his early experiences with Tai Chi, describing a profound sense of well-being he only felt once a year before. With regular practice, this feeling became accessible every time he practiced. Surprisingly, he found his body sore after Tai Chi classes, illustrating how physically demanding the practice can be.  

Slowness, he emphasizes, is much harder than it seems. Practicing the Yang Style Tai Chi Long Form over 45 minutes left his body feeling intensely sore and he had a hard time to maintain his focus and concentration during the practice. In 2020-2021, Bill joined the free Tai Chi classes I hosted and live-streamed globally. He led the sessions at an intentionally slow pace, and even as a long-term practitioner, I found following his movements to be a challenging experience.  

Slowness Enhances Perception  

Sifu Donnelly also highlights the benefits of moving slowly. Using a metaphor, he compares walking to traveling by train: when walking, we notice more and gain a deeper understanding of our surroundings. Slowing down allows us to observe, reflect, and make better choices.  

Tai Chi helps practitioners cultivate this habit, enriching their spiritual growth. In today’s fast-paced world, people often overstimulate their brains from morning until night, leading to anxiety and insomnia. Bill has taught Tai Chi to many individuals struggling with anxiety and has seen remarkable improvements in their well-being.  

Tai Chi as Meditation  

Tai Chi Chuan is often described as meditation in motion. In addition to its flowing movements, Tai Chi includes stillness through Standing Post practice, or Zhan Zhuang. This ancient form of meditation is deceptively simple but profoundly challenging.  

Bill explains that Standing Post involves engaging large leg muscles and back muscles to support extended arms. This triggers the brain and body to adapt, increasing heart activity, enhancing lung function, and promoting blood flow. Essentially, this practice activates the circulatory system and builds muscle without overloading the body with stress.  

This lack of stress signals teaches the brain to remain calm even under exertion, which Bill sees as a critical benefit. Once the brain is conditioned through Standing Post, practitioners can add Tai Chi movements, weapons training, and push-hands exercises to further refine their practice. Bill also mentions that Standing Post practice helps him warm up during cold winter mornings outdoors.  

Not as Simple as It Looks  

Though Tai Chi may appear simple, it is far from easy. Sifu Donnelly shares that he wouldn’t be interested in Tai Chi if it were fast or easy. Its complexity keeps it interesting and engaging. He compares it to walking or running on a treadmill, which people often find boring unless distracted by watching TV.  

Tai Chi Trains Intention  

Bill also highlights how Tai Chi trains intention rather than focusing solely on muscle strength. While maintaining muscle mass is essential for health, it naturally declines with age. Tai Chi emphasizes using intention to maximize the efficiency of movement, allowing practitioners to effectively generate power without unnecessary strain.  

“People walking on a treadmill while watching TV are like zombies,” Bill states, emphasizing how this disconnection between mind and body can have long-term consequences. Tai Chi bridges this gap, fostering a harmonious relationship between the two.  

Bill Donnelly’s Books on Tai Chi  

Bill’s book, *Inner Secrets*, comprises 16 concise chapters, each packed with life stories and in-depth explorations of Tai Chi philosophy and principles. Sifu Stephen Chew of Cupertino, CA, wrote a nice review of the book. I consider the book as a “string of pearls,” with each chapter serving as a valuable insight.

To support beginners in their journey, Bill recently published his second book, “Meditations on the Principles of T’ai Chi”. This workbook is designed for students to journal their reflections and learning. Organized into a 12-week curriculum, it serves as an excellent resource for teachers and students alike to deepen their understanding of Tai Chi.  

In conclusion, Tai Chi is not just a workout—it’s a holistic practice that strengthens the body, calms the mind, and nurtures the spirit. Far from being “just for old people,” it’s a powerful, transformative discipline accessible to anyone willing to explore its depth.