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May 24, 2019

The Benefits of Tai Chi for Seniors

Looking for a new workout plan? How about a way to maintain muscle tone, flexibility and balance at any age? Try Tai Chi. It’s a centuries-old, proven-effective martial arts tradition shown to produce some serious health benefits. Don’t worry, you won’t have to find a sparring partner — Tai Chi is all about balance, relaxation and flowing motion, and it can be done anywhere, at any time, by anyone. Read on to discover the unique health benefits of Tai Chi for seniors, plus some helpful tips to get you started.

Senior Couple Doing Tai Chi Exercises Together In Park

 

Tai Chi Health Benefits: Bringing Balance to Body and Mind

The clearest health benefit of Tai Chi for most older adults is fall prevention. Too often, people simply cease to exercise the critical muscle groups responsible for our ability to balance and walk upright. While most poses aren’t incredibly taxing, Tai Chi still does a great job of targeting core and back muscles, all while remaining low-impact enough that nearly anyone can participate.

Because it emphasizes whole-body motion and functional balance, Tai Chi is proven to be more effective at improving flexibility and reducing the risk of falls than other resistance training or stretching routines. Other physical benefits include the reduction of chronic pain and significantly lower odds of congestive heart failure.

So, we’ve established that Tai Chi is great for your body — but did you know it could bring significant benefits in brain health? It’s true; studies show that seniors who participate in regular Tai Chi training exhibit better cognitive function than the control group. While it’s not a cure, these effects were even apparent in seniors with Alzheimer’s or other forms of dementia.

A group of three multi-ethnic senior men in the park practicing tai chi. The focus is on the caucasian man standing in the middle. He is in his 70s.

 

Getting Started with Tai Chi

By now, you might be thinking, “All right, that sounds pretty great. How do I start?” Here are a few things to think about if you’re interested in picking up Tai Chi:

  • Don’t let the terminology confuse you. There are a lot of schools of Tai Chi with names like Chen, Yang and Wu. These each have their own distinct aims and practices (i.e., one might be for self-defense, the other for flexibility, etc.), but it’s not that important at the beginner level. If you’re interested in the history and traditions behind Tai Chi, there’s a lot to learn, but you don’t need to know anything about your chakras or the flow of the spiritual energy called qi or chi to reap the benefits — just pick an instructor and stick with it.
  • Make sure you’re ready. First, speak with your doctor. While Tai Chi is an incredibly low-impact exercise, some musculoskeletal disorders or prescription medications can make physical activity risky. In most cases, your doctor will be incredibly enthusiastic about your newfound workout regimen.
  • Dress comfy. Flat shoes that give your feet the most possible surface area for balance are best for Tai Chi. Don’t wear restrictive clothing — you’ll be doing some deep bends and holding positions, so something light and flexible is highly recommended.
  • Sit in before you jump in. Whether you’re unsure or excited to begin, sitting in on a Tai Chi lesson can help you know if it’s right for you. Plus, you can approach the instructor before or after the class to discuss your own physical capabilities; any teacher worth their salt will know how they can adapt the exercises to fit you.

warming up for tai chi

 

Senior Living, Health and Wellness

If you or your loved one is looking for a more guided approach to fitness and overall health, consider a senior living community. Many offer a holistic wellness plan that includes nutrition and exercise. And at The Ridge, you’ll find a number of senior fitness solutions designed to match your or your loved one’s needs and abilities. For more on the unique benefits of exercise for seniors, retirement living and the specific wellness programming at The Ridge, don’t hesitate to contact us.