Every morning in cities throughout China, older adults assemble for a special purpose. These aren’t social gatherings. Without direction, groups of people move through a series of slow, dance-like movements. Tai Chi is an ancient Chinese practice that seeks to counteract some of the body’s natural decline through gentle, flowing motions.
However, you don’t have to live in China to benefit from Tai Chi. Nearly four million Americans enjoy Tai Chi, particularly older adults. This low-impact exercise focuses on slow, controlled movements that increase balance, stability, muscle control, and flexibility. Let’s explore some Tai Chi exercises you can easily implement into your daily health and wellness routine.
What Is Tai Chi?
Tai Chi is a mind-body practice that combines focused breathing and meditation with physical movements. It originated from an ancient martial art, its goal to promote the flow of chi or “life energy” throughout the body. In essence, Tai Chi is a longevity exercise that promotes long life.
Today, there are a few different styles of Tai Chi. However, most practitioners recognize the exercise as a series of standard yet distinct movements. As you move through each set, the goal is to create constant, fluid movement — not a static pose like yoga.
As you learn more about Tai Chi, you could discover a lifelong passion or a simple movement practice that brings deep relaxation and incredible benefits to your health.
Benefits of Tai Chi for Older Adults
Although many people practice Tai Chi as an ancient art form, it does not take a depth of knowledge or skill to enjoy. This gentle exercise is easy to learn and can be practiced almost anywhere.
Whether you already have a fitness routine or want to incorporate some low-impact activities into your life, here are just a few incredible health benefits of Tai Chi.
Great for Anyone, in Any Condition
Tai Chi can be practiced by anyone in nearly any medical condition. If you struggle with limited mobility or find it hard to find a simple yet beneficial exercise, Tai Chi may be right for you. Exertion levels can be adjusted. You can even perform the basic movements in a chair if need be.
Reduces the Risk of Falling
The most important benefit of Tai Chi for older adults is its ability to improve overall balance. Falls are an inherent risk with age. Tai Chi targets the physical components needed to stay upright that decline with age, including:
- Reflexes
- Leg strength
- Range of motion
- Flexibility
The constant movement of Tai Chi means that you shift your weight back and forth each time you exercise. This reminds your body how to remain balanced in different positions, giving it greater sensitivity to uneven walking conditions.
Provides Overall Health Benefits
Don’t be misled by the slow, seemingly simple motions. Tai Chi is a comprehensive workout. It offers incredible overall health benefits.
- Heart health: Tai Chi won’t leave you breathless like other types of aerobic exercise. Yet, the slow, purposeful movements still serve as cardio training, improving your heart health and helping to prevent heart disease.
- Bone and joint health: The slow movements of Tai Chi focus on extended weight shifts, improving bone mineral density and joint stability.
- Muscle strength: Tai Chi’s slow, intentional motions strengthen the muscles in your arms, legs, back, and abdomen.
- Pain reduction: Research shows that Tai Chi can have a positive impact on chronic pain, even for people struggling with back problems, osteoarthritis, or fibromyalgia.
- Mental health: The slow breathing and meditative aspect of Tai Chi trigger your body’s relaxation response, which can reduce feelings of anxiety or stress.
6 Simple Tai Chi Exercises for Older Adults
There are well over 100 traditional movements practitioners of Tai Chi can master. However, you don’t have to devote years to learning these forms. Tai Chi is easy and approachable. Let’s discuss six starting movements you can try today. These basic exercises are an excellent foundation for beginners with no experience so that you can begin cultivating the incredible health benefits of this ancient art form.
1. Tai Chi Warm-Up
There are many warm-ups you can do to prepare yourself for the constant motion of Tai Chi. The goal is to focus your body and breathing so that you’re ready to move:
- Gently roll your head and shoulders.
- Twist your torso right and left.
- Put your hands on your hips, bend your knees, and slowly rise.
- Reach above your head.
- Rock back and forth and side to side.
- Roll your hips in a hula hoop-like motion.
2. Commencing Form
- Stand upright with feet shoulder-width apart and your arms relaxed by your side. This is your neutral position.
- Breathe in, bend your knees slightly, and raise your arms in front of you to shoulder level keeping your wrists and elbows relaxed.
- Breathe out and return to the neutral position.
3. Opening the Chest
- Start in your neutral position.
- Breathe in and raise your arms in front of you with your wrists and elbows relaxed.
- Breathe out and face your palms forward as you open your arms wide and open your chest.
- Breathe in and bring your palms toward each other without touching.
- Breathe out and return to your neutral position.
4. Energy to the Sky
- Stand in your neutral position.
- Bring your hands to chin height. Your palms should be facing down, your arms straight, and your fingers pointing inward toward each other.
- Breathe in and push your arms straight out in front of you.
- Raise your arms above your head with your palms facing out.
- Breathe out and lower your arms back to your neutral position.
5. Drawing the Bow
- Start in your neutral position. Then, step out with your right foot.
- Gently twist your torso and head to the right.
- Breathe in and make gentle fists with your hands, lifting your arms out to the right to chest height. Your right arm will extend a bit farther than your left.
- Breathe out and draw your left elbow back as though pulling back a bowstring.
- Make an “L” shape with your right thumb and forefinger, pointing these upward as you bend your knees.
- Hold this position and breathe in.
- Breathe out as you release your hands and gently return to your neutral position.
6. Penetrating Heaven and Earth
- Begin in your neutral position.
- Breathe in and lift both hands chest height, fingertips pointing inward and palms up.
- Hold this position, relax, and breathe out.
- Breathe in and stretch your right hand above your head, palm upward. At the same time, stretch your left hand down by your side, palm downward.
- Breathe out and pull your hands back to the chest-height position.
- Breathe in and switch hands, with your left hand rising and your right hand lowering.
- Breathe out and return to the neutral position.
Protect Yourself From a Fall
As you age, your risk of falling increases. Tai Chi and other exercises for older adults are excellent for improving your balance and overall physical health, especially if you’ve been feeling unstable on your feet. However, these practices are preventative — not infallible. A medical alert device gives you peace of mind knowing that support is just one button push away if you tumble or slip and need help.
Medical Guardian is an at-home and on-the-go medical alert system designed to give you security so you can enjoy your independence.
This safety feature can be worn as a smartwatch, wristband, or pendant. No matter where a fall may occur, help is there. These wearable devices have optional fall detection, a feature that activates when it senses a sudden drop. Fall detection adds an additional layer of protection if you cannot push the button. However, if you can, it's a good idea to still press the button to alert our life safety consultants that you need assistance.
Protect yourself from experiencing a life-altering fall. Explore our fully customizable medical alert systems to find the best device for your needs and lifestyle.
