Tai Chi uses slow flowing movement to train balance, coordination, body awareness, and calm control. It is typically low intensity, but the deliberate weight shifts and postural work can still be meaningful. This activity type is especially relevant for movement quality, stability, and recovery-oriented practice.
Exercise Metrics
Fitness Profile [1]
Heart Rate Zones [2]
Activity Type Details
Calorie Burn
Estimated active Calories per 30 minutes of exercise for the MET range 2.5 - 6. Active Calories exclude the energy your body would use at rest.
| Body weight | Estimated active Calories / 30min |
|---|---|
| 50 kg (110 lb) | 39 - 131 Cal |
| 60 kg (132 lb) | 47 - 158 Cal |
| 70 kg (154 lb) | 55 - 184 Cal |
| 80 kg (176 lb) | 63 - 210 Cal |
| 90 kg (198 lb) | 71 - 236 Cal |
| 100 kg (220 lb) | 79 - 263 Cal |
Actual energy use varies with intensity, fitness, movement efficiency, and individual physiology. Learn more in the "How to Estimate Calories Burned with MET Values" resource.
Training advice
Benefits
Tai Chi develops balance, coordination, calm attention, weight shifting, and controlled lower-body movement. It is gentle enough for frequent practice while still training stability.
What to watch out for
Move slowly enough to stay stable. Use support or smaller stances if balance is uncertain, and avoid forcing knee angles or prolonged positions that create joint discomfort.
Explore other Activity Types in the Mobility category: