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The evidence

What the research actually says

People ask, sensibly, whether there is real science behind this practice. There is, and it deserves to be presented honestly: we only say what studies actually found, in the populations they actually studied. Every line below traces to a published source you can read yourself.

Focus areas are ordered strongest evidence first. This page is written to be shared: print it, or send it to your benefits or wellness team, and every claim arrives with its source attached.

How Stephanie reads the science

We never claim beyond the evidence

You will not find the words treat, cure or proven next to any condition here. Where a finding is modest, we say modest; where the research is young, we say so.

We name who was studied

A trial in older adults is a finding about older adults. A study of cancer survivors is a finding about cancer survivors. Findings are not stretched to everyone.

Practice sits alongside medical care

Qigong is gentle support, never a replacement for treatment or your medical team. If you live with a health condition, keep your care and tell your team what you practise.

Where the science says Tai Chi, so do we

Many of the strongest trials study Tai Chi, part of the same family of practice: Qigong is traditionally described as the grandmother of Tai Chi, the older, broader practice of breath and movement that Tai Chi grew from. When a study is Tai Chi only, we say Tai Chi.

Balance and falls prevention

Strong evidence

This is the best-studied benefit. It includes a Cochrane review of 108 trials, a landmark 670-person randomized trial published in JAMA Internal Medicine, and consistent meta-analyses. Fall prevention in older adults is the finding with the most confidence behind it.

  • “In a large clinical trial of adults over 70 at high risk of falling, a therapeutic Tai Chi based balance program reduced falls by more than half compared with stretching.”

    Li F, Harmer P, Fitzgerald K, Eckstrom E, Akers L, Chou LS, Pidgeon D, Voit J, Winters-Stone K. Effectiveness of a Therapeutic Tai Ji Quan Intervention vs a Multimodal Exercise Intervention to Prevent Falls Among Older Adults at High Risk of Falling: A Randomized Clinical Trial. JAMA Internal Medicine. 2018;178(10):1301-1310.

    2018 · Randomized controlled trial · DOI 10.1001/jamainternmed.2018.3915

    Read the source for Li F, Harmer P, Fitzgerald K, Eckstrom E, Akers L, Chou LS, Pidgeon D, Voit J, W

  • “The same trial found the Tai Chi based program also reduced falls that caused injury, including a marked reduction in serious injurious falls.”

    Li F, Harmer P, Eckstrom E, Fitzgerald K, Chou LS, Liu Y. Effectiveness of Tai Ji Quan vs Multimodal and Stretching Exercise Interventions for Reducing Injurious Falls in Older Adults at High Risk of Falling: Follow-up Analysis of a Randomized Clinical Trial. JAMA Network Open. 2019;2(2):e188280.

    2019 · Randomized controlled trial · DOI 10.1001/jamanetworkopen.2018.8280

    Read the source for Li F, Harmer P, Eckstrom E, Fitzgerald K, Chou LS, Liu Y. Effectiveness of Tai J

  • “A Cochrane review of over 23,000 older adults found high certainty evidence that Tai Chi reduces the number of people who experience falls by about 20 percent.”

    Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews. 2019;1(1):CD012424.

    2019 · Cochrane review · DOI 10.1002/14651858.CD012424.pub2

    Read the source for Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Cl

  • “Across 24 randomized trials, regular Tai Chi practice improved balance and reduced fall risk in older adults, with more frequent practice linked to greater benefit.”

    Chen W, Li M, Li H, Lin Y, Feng Z. Tai Chi for fall prevention and balance improvement in older adults: a systematic review and meta-analysis of randomized controlled trials. Frontiers in Public Health. 2023;11:1236050.

    2023 · Systematic review and meta-analysis · DOI 10.3389/fpubh.2023.1236050

    Read the source for Chen W, Li M, Li H, Lin Y, Feng Z. Tai Chi for fall prevention and balance impro

Mobility and physical function

Moderate to strong evidence

Anchored by a landmark New England Journal of Medicine trial in Parkinson's disease and consistent meta-analyses in stroke survivors and older adults. Effects on walking, gait and functional mobility are repeatedly observed, though many trials are small.

  • “A randomized trial published in the New England Journal of Medicine found Tai Chi improved balance and walking in people with mild to moderate Parkinson's disease.”

    Li F, Harmer P, Fitzgerald K, Eckstrom E, Stock R, Galver J, Maddalozzo G, Batya SS. Tai chi and postural stability in patients with Parkinson's disease. New England Journal of Medicine. 2012;366(6):511-519.

    2012 · Randomized controlled trial · DOI 10.1056/NEJMoa1107911

    Read the source for Li F, Harmer P, Fitzgerald K, Eckstrom E, Stock R, Galver J, Maddalozzo G, Batya

  • “A review of 27 randomized trials found Tai Chi and Qigong improved mobility, balance, and daily functioning in people recovering from stroke.”

    Park M, Song R, Ju K, Seo J, Fan X, Ryu A, Li Y, Jang T. Effects of Tai Chi and Qigong on the mobility of stroke survivors: A systematic review and meta-analysis of randomized trials. PLOS One. 2022;17(11):e0277541.

    2022 · Systematic review and meta-analysis · DOI 10.1371/journal.pone.0277541

    Read the source for Park M, Song R, Ju K, Seo J, Fan X, Ryu A, Li Y, Jang T. Effects of Tai Chi and

Sleep

Moderate evidence

A well-run 320-person randomized trial in JAMA Network Open plus multiple meta-analyses pointing the same direction. Effects are real but modest, and the studies vary widely in design.

  • “In a randomized trial of older adults with insomnia, Tai Chi improved sleep about as much as conventional exercise, with benefits lasting two years.”

    Siu PM, Yu AP, Tam BT, Chin EC, Yu DS, Chung KF, Hui SS, Woo J, Fong DY, Lee PH, Wei GX, Irwin MR. Effects of Tai Chi or Exercise on Sleep in Older Adults With Insomnia: A Randomized Clinical Trial. JAMA Network Open. 2021;4(2):e2037199.

    2021 · Randomized controlled trial · DOI 10.1001/jamanetworkopen.2020.37199

    Read the source for Siu PM, Yu AP, Tam BT, Chin EC, Yu DS, Chung KF, Hui SS, Woo J, Fong DY, Lee PH,

  • “A meta-analysis of 25 randomized trials found regular Tai Chi practice moderately improved self-reported sleep quality.”

    Si Y, Wang C, Yin H, Zheng J, Guo Y, Xu G, Ma Y. Tai Chi Chuan for Subjective Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Evidence-Based Complementary and Alternative Medicine. 2020;2020:4710527.

    2020 · Systematic review and meta-analysis · DOI 10.1155/2020/4710527

    Read the source for Si Y, Wang C, Yin H, Zheng J, Guo Y, Xu G, Ma Y. Tai Chi Chuan for Subjective Sl

  • “Reviews of randomized trials suggest both Tai Chi and Qigong practice can meaningfully improve sleep quality.”

    Liu H, Liu S, Xiong L, Luo B. Effects of traditional Chinese exercise on sleep quality: A systematic review and meta-analysis of randomized controlled trials. Medicine (Baltimore). 2023;102(44):e35767.

    2023 · Systematic review and meta-analysis · DOI 10.1097/MD.0000000000035767

    Read the source for Liu H, Liu S, Xiong L, Luo B. Effects of traditional Chinese exercise on sleep q

Stress and anxiety

Moderate evidence

Consistent small-to-moderate benefits across many trials, including Qigong-specific evidence, but the trials are varied and often not blinded. Honest verbs here are suggests and links, not proves.

  • “A meta-analysis of randomized trials found that one to three months of regular Qigong practice reduced stress and anxiety in healthy adults.”

    Wang CW, Chan CH, Ho RT, Chan JS, Ng SM, Chan CL. Managing stress and anxiety through qigong exercise in healthy adults: a systematic review and meta-analysis of randomized controlled trials. BMC Complementary and Alternative Medicine. 2014;14:8.

    2014 · Systematic review and meta-analysis · DOI 10.1186/1472-6882-14-8

    Read the source for Wang CW, Chan CH, Ho RT, Chan JS, Ng SM, Chan CL. Managing stress and anxiety th

  • “Reviews of dozens of studies associate regular Tai Chi practice with lower stress and anxiety and better psychological wellbeing.”

    Wang F, Lee EK, Wu T, Benson H, Fricchione G, Wang W, Yeung AS. The effects of tai chi on depression, anxiety, and psychological well-being: a systematic review and meta-analysis. International Journal of Behavioral Medicine. 2014;21(4):605-617.

    2014 · Systematic review and meta-analysis · DOI 10.1007/s12529-013-9351-9

    Read the source for Wang F, Lee EK, Wu T, Benson H, Fricchione G, Wang W, Yeung AS. The effects of t

  • “In randomized trials with older adults, Tai Chi practice was linked to meaningful reductions in anxiety and low mood.”

    Kuang X, Dong Y, Song L, Dong L, Chao G, Zhang X, Yang J. The effects of different types of Tai Chi exercise on anxiety and depression in older adults: a systematic review and network meta-analysis. Frontiers in Public Health. 2024;11:1295342.

    2024 · Systematic review and meta-analysis · DOI 10.3389/fpubh.2023.1295342

    Read the source for Kuang X, Dong Y, Song L, Dong L, Chao G, Zhang X, Yang J. The effects of differe

Arthritis

Mixed evidence

For knee osteoarthritis there is one high-quality trial showing Tai Chi matched physical therapy. For rheumatoid arthritis, a Cochrane review found only very low quality evidence. Two different stories, told separately below.

  • “A year-long randomized trial found Tai Chi relieved knee osteoarthritis pain about as well as standard physical therapy, with added mood and quality of life benefits.”

    Wang C, Schmid CH, Iversen MD, Harvey WF, Fielding RA, Driban JB, Price LL, Wong JB, Reid KF, Rones R, McAlindon T. Comparative Effectiveness of Tai Chi Versus Physical Therapy for Knee Osteoarthritis: A Randomized Trial. Annals of Internal Medicine. 2016;165(2):77-86.

    2016 · Randomized controlled trial · DOI 10.7326/M15-2143

    Read the source for Wang C, Schmid CH, Iversen MD, Harvey WF, Fielding RA, Driban JB, Price LL, Wong

  • “For rheumatoid arthritis specifically, the evidence is limited and uncertain; some small studies suggest Tai Chi is enjoyable and well tolerated, but firm conclusions are not yet possible.”

    Mudano AS, Tugwell P, Wells GA, Singh JA. Tai Chi for rheumatoid arthritis. Cochrane Database of Systematic Reviews. 2019;9(9):CD004849.

    2019 · Cochrane review · DOI 10.1002/14651858.CD004849.pub2

    Read the source for Mudano AS, Tugwell P, Wells GA, Singh JA. Tai Chi for rheumatoid arthritis. Coch

Quality of life

Moderate evidence

Mostly studied in people living with cancer. Multiple meta-analyses and a 2025 umbrella review point to real quality of life benefits, with the honest caveat of high variation between studies.

  • “In studies of cancer survivors, Tai Chi and Qigong practice was associated with less fatigue, better sleep, and improved quality of life.”

    Wayne PM, Lee MS, Novakowski J, Osypiuk K, Ligibel J, Carlson LE, Song R. Tai Chi and Qigong for cancer-related symptoms and quality of life: a systematic review and meta-analysis. Journal of Cancer Survivorship. 2018;12(2):256-267.

    2018 · Systematic review and meta-analysis · DOI 10.1007/s11764-017-0665-5

    Read the source for Wayne PM, Lee MS, Novakowski J, Osypiuk K, Ligibel J, Carlson LE, Song R. Tai Ch

  • “An umbrella review covering 55 randomized trials found Qigong and Tai Chi improved quality of life and eased fatigue and anxiety for people living with cancer, with no serious safety concerns.”

    Xu J, Li H, Sze DM, Chan VWS, Yang AWH. Effectiveness of qigong and Tai Chi for quality of life in patients with cancer: an umbrella review and meta-analysis. BMC Complementary Medicine and Therapies. 2025;25:132.

    2025 · Umbrella review of systematic reviews · DOI 10.1186/s12906-025-04875-1

    Read the source for Xu J, Li H, Sze DM, Chan VWS, Yang AWH. Effectiveness of qigong and Tai Chi for

General wellbeing in older adults

Moderate evidence

Meta-analyses show small but significant benefits for physical and cognitive function, and Qigong-specific (Baduanjin) evidence exists. Effects are modest: the honest story is gentle, safe and broadly good for you, not dramatic transformation.

  • “A meta-analysis of 17 randomized trials found Tai Chi and Qigong modestly improved both physical function and thinking skills in older adults.”

    Park M, Song R, Ju K, Shin JC, Seo J, Fan X, Gao X, Ryu A, Li Y. Effects of Tai Chi and Qigong on cognitive and physical functions in older adults: systematic review, meta-analysis, and meta-regression of randomized clinical trials. BMC Geriatrics. 2023;23:352.

    2023 · Systematic review and meta-analysis · DOI 10.1186/s12877-023-04070-2

    Read the source for Park M, Song R, Ju K, Shin JC, Seo J, Fan X, Gao X, Ryu A, Li Y. Effects of Tai

  • “Randomized trials of Baduanjin, a classic Qigong form, link regular practice to better balance, flexibility, sleep, and quality of life.”

    Zou L, SasaKi JE, Wang H, Xiao Z, Fang Q, Zhang M. A Systematic Review and Meta-Analysis of Baduanjin Qigong for Health Benefits: Randomized Controlled Trials. Evidence-Based Complementary and Alternative Medicine. 2017;2017:4548706.

    2017 · Systematic review and meta-analysis · DOI 10.1155/2017/4548706

    Read the source for Zou L, SasaKi JE, Wang H, Xiao Z, Fang Q, Zhang M. A Systematic Review and Meta-

Multiple sclerosis

Limited, preliminary evidence

Small studies suggest benefits for balance, fatigue and mood, but the total evidence base is a few hundred participants in mostly small, mixed-quality trials. The language here stays modest on purpose.

  • “Early, small studies suggest Tai Chi is safe for people living with MS and may support balance, energy, and mood. The research is still preliminary.”

    Taylor E, Taylor-Piliae RE. The effects of Tai Chi on physical and psychosocial function among persons with multiple sclerosis: A systematic review. Complementary Therapies in Medicine. 2017;31:100-108.

    2017 · Systematic review · DOI 10.1016/j.ctim.2017.03.001

    Read the source for Taylor E, Taylor-Piliae RE. The effects of Tai Chi on physical and psychosocial

  • “A 2024 review of 11 small studies found Tai Chi and Qigong were associated with better balance and daily functioning in people with MS, though researchers stress that larger, higher quality trials are needed.”

    Shi F, Zhao L, Jiao J, Mao A. Effects of traditional Chinese exercises on physical and psychological health of patients with multiple sclerosis: A systematic review and meta-analysis. Complementary Therapies in Clinical Practice. 2024;57:101896.

    2024 · Systematic review and meta-analysis · DOI 10.1016/j.ctcp.2024.101896

    Read the source for Shi F, Zhao L, Jiao J, Mao A. Effects of traditional Chinese exercises on physic

Muscular dystrophy

Very limited evidence

Essentially one small Swedish randomized study from 2004, with no substantial modern trial literature we could verify. We say so plainly rather than stretch it.

  • “Research on Qigong for muscular dystrophy is very limited: one small study suggested gentle practice may help people maintain their sense of general health. Anyone with muscular dystrophy should involve their medical team before starting.”

    Wenneberg S, Gunnarsson LG, Ahlstrom G. Using a novel exercise programme for patients with muscular dystrophy. Part II: a quantitative study. Disability and Rehabilitation. 2004;26(10):595-602.

    2004 · Randomized controlled trial · DOI 10.1080/09638280410001696665

    Read the source for Wenneberg S, Gunnarsson LG, Ahlstrom G. Using a novel exercise programme for pat

Trusted institutional summaries

Reference summaries, not studies

Plain-language evidence overviews from the NIH's integrative health center and Harvard Medical School's consumer health arm. Not studies themselves, but the sources a careful reader (or a workplace wellness buyer) will recognize.

Every scientific statement in Pomsoul content traces back to a source on this page, and the library is reviewed as the evidence grows. If you would like to talk through what any of it means for you or your organization, write to info@pomsoul.com.