An intricate blend of Chinese martial arts, medicine, and therapeutic exercise, tai chi is an ancient pursuit; silk tomb paintings from 400 B.C.E. show people from all walks of life in tai chi poses. Tai chi improves health and equanimity, and circulates ch'i (energy) with slow, graceful moves.

While most workouts aim to improve muscular and cardiovascular strength, tai chi does more. Specifically, it strengthens and develops the smaller muscles that support the body's larger muscles and help stabilize posture and movement. This improves balance and coordination, which helps prevent the everyday overuse injuries that appear as we age. Preliminary research suggests tai chi lowers blood pressure as effectively as moderate-intensity aerobic exercise and significantly reduces arthritic pain.

Tai chi fits into any exercise program. It's great for anyone who has special physical challenges, older people, and first-time exercisers because its intensity is easy to modify. Regular tai chi practice also rewards seasoned exercisers with sharper mental focus, better balance, and more flexibility—all of which enhance any endeavor.

David-Dorian Ross is a four-time U.S. National Tai Chi Gold Medalist. He was the host of the public television series Tai Chi in Paradise and is the author and featured instructor for Gaiam's Chi for Beginners video series.