Tai Chi Qigong Hiking Staff for Beginners serves as an "appetizer" to the main routine, Tai Chi Hiking Staff for Self-Defense, offering a gentle introduction to the foundational movements. The postures incorporate basic martial arts techniques while blending elements of Tai Chi and the Five Animal Frolics (五禽戏). This unique fusion creates a holistic practice that not only prepares the body for more advanced routines but also deepens the experience with core martial arts principles. Suitable for all ages and body conditions, this introductory set can also stand alone as a complete Qigong practice, fostering both physical well-being and inner balance.

Weighted-ball training with Tai Chi Silk Reeling (chan-si) and Self-massage, created by Dr. Jesse Tsao of Tai Chi Healthways, is one of the most effective ways to enhance your energy circulation and improve your balance, endurance, bone density, and core strength. Moving the ball around your torso massages your inner organs and reflects the inner dan-tian rotation. The weight helps develop your rooting and leg strength. Momentarily extending the ball away from the torso will improve your arm strength It can help build and maintain muscle mass and strength. Strong muscles lead to strong bones, and strong bones can help minimize the risk of fracture due to osteoporosis. It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. Harvard Health Publications remarks that “a combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40.” As bones grow more fragile and susceptible to fracture, they are more likely to break after a minor fall or even a simple everyday activity such as bending over to tie a shoelace. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible. Numerous studies have shown that strength training can play a role in slowing bone loss, and several studies show it can even build bone, offsetting age-related declines in bone mass. Practicing tai chi with a weighted ball puts healthy stress on the bones and can promote the activity of bone-forming cells. The result is stronger and denser bones.