How to Benefit From Tai Chi Exercise as a Senior

The ancient Chinese art of Tai Chi combines slow, rhythmic movements with relaxation by deep breathing from the diaphragm. The movements are simple and easy to learn, even for older adults. As a matter of fact, researchers now are taking a closer look at the many benefits of Tai Chi for seniors; benefits that include enhanced immune system function, improved balance and reduced fear of falling, lower blood pressure, and increased strength and flexibility. Relieving anxiety and stress, along with better pain management are other advantages gained from this type of exercise. What’s more, recent studies indicate that Tai Chi may provide a defense against the virus that causes shingles in the elderly.

Instructions

Difficulty: Moderately Challenging

1. Relieve pain and ease joint stiffness associated with arthritis. Several studies have shown that the gentle movements of Tai Chi can improve range of motion in the joints of the legs and ankles. Tai Chi exercise also works to strengthen abdominal muscles, necessary for movement and strong support to keep the body upright.
2. Decrease the risk of injury possible with other more intense workouts. Although the movements of Tai Chi are done very slowly, the exercise still allows individuals to use all the muscles in the body.
3. Improve cardiovascular function. As a low aerobic workout, which focuses on deep breathing, Tai Chi appears to be effective in lowering blood pressure, even in sedentary older adults.
4. Reduce the risk of falling. Studies indicate that seniors who use Tai Chi as a form of regular exercise experience far fewer falls. In addition to helping to improve strength and flexibility, and thereby mobility, older individuals who practice Tai Chi tend to walk more slowly and with more deliberate steps. Tai Chi seems to give those with mobility problems greater confidence when they walk, reducing the risk of multiple falls among senior adults by nearly 50 percent.

Tips & Warnings

• In recent years, Tai Chi exercise has grown in popularity among older adults seeking a low impact exercise program because of its many potential health benefits.