Tai chi strengthens the legs and improves balance. Posture and flexibility in the joints are improved, so you can stand and move with less effort. The slow shifting of weight from leg to leg helps the circulation of blood through the body, improving heart health. The quality of relaxation in tai chi, as you move through the sequence of 108 postures, helps to regulate the flow of your internal energy, your qi, through your whole body, nourishing the health of your internal organs.