3. The Health Benefits of Tai Chi Footwork

 Chapter 2: The Physiological Interpretation of Tai Chi

3. The Health Benefits of Tai Chi Footwork

The Health Benefits of Tai Chi Stepwork

Health symbolizes the robustness of the human body. From the perspective of exercise physiology, all upper limb movements are considered local and dynamic, whereas weight-bearing activities engage the entire body. The effectiveness of Tai Chi lies primarily in the waist and legs, with its basic footwork forming the foundation of strength in these areas. The Tai Chi classics state: "The root is in the feet, it is issued through the legs, and governed by the waist." Another principle mentions: "Stand as balanced as a scale," while the practice insight says, "Let the steps follow the body's movements," all emphasizing the significance of footwork. Therefore, practitioners of Tai Chi often develop strong lower limb muscles, enabling them to walk lightly and maintain stability when standing still, as firm as a mountain. When in motion, they have a forceful presence akin to flowing rivers, which highlights the importance of leg power in Tai Chi.

Tai Chi movements rely heavily on leg strength, making its health benefits more pronounced than those of other martial arts or exercises. Physiologically, leg health is closely linked to the functioning of various bodily systems, including the digestive, reproductive, circulatory, and respiratory systems. Individuals with thin legs often exhibit poor appetite, reduced sexual function, a weaker heart unable to handle exertion, lower lung capacity than average, and often suffer from weaker and more disease-prone internal organs.

A key feature of Tai Chi practice is the clear distinction between emptiness and fullness, with training beginning with one leg bearing the body's weight. Especially when lifting one leg and coordinating with breathing exercises, this can quickly develop leg muscles. Traditional Tai Chi postures involve movements where one leg bears the weight and pushes, while the other leg bends to receive it. When transitioning footwork with a bent leg, the abdominal wall relaxes, causing slight oscillation of the stomach and intestines. This often results in audible internal sounds during practice. This oscillation, combined with the abdominal breathing that pushes the qi (energy) into the dantian (energy center), promotes resistance in the stomach and intestines. The positions of organs in the abdominal cavity are stabilized by the abdominal belt, supported by the interconnected network of peritoneum and mesentery. The friction and tension caused by changing footwork generate a form of elastic contraction, thereby enhancing internal organ compression and resistance.

As overall vitality improves and waste toxins are eliminated more rapidly, many gastrointestinal diseases tend to heal on their own without treatment. Basic stretching movements in Tai Chi, such as bending and leaning back, along with postures like "Cloud Hands," "Snake Creeps Down," "Repulse Monkey," and "Fair Lady Works at Shuttles," exert significant effects on the chest and abdomen, stimulating internal organs. Therefore, practicing basic footwork that alternates between emptiness and fullness before each session is highly beneficial. This is due to the fluctuations in pressure within the chest and abdominal cavities and the contractions of the mesentery, which are more intense than in other postures. As a result, bowel movements become regular, hemorrhoids gradually diminish, and the practice has both disease-preventing and therapeutic benefits.