Tai Chi is popular with seniors for a reason. The ancient Chinese form of low-impact exercise involves coordination and deep focus, combining flowing movements with deep breathing. “Tai Chi offers a wide range of health benefits,” says Bold head trainer Alicia Estrada. “That’s why we use it in several of our programs as part of a well-rounded approach to healthy aging.” 

What is Tai Chi?

Tai Chi is also called “meditation in motion.” When practicing Tai Chi, you flow through a series of different movements while practicing deep breathing. 

There are two central concepts in Tai Chi. The first is yin and yang (opposing yet complementary forces), and the second is qi (vital energy). According to the principles of Tai Chi, recognizing your yin and yang and allowing your qi to flow freely promotes good health and a balanced life.

What are the benefits of Tai Chi for seniors?

“Research supports its effectiveness in improving balance, cognitive function, mood, and overall functional ability,” says Bold head trainer Alicia Estrada. “Plus, people who practice Tai Chi tend to see improvements in balance, strength and coordination.”

Some benefits of Tai Chi for seniors include:

Improved balance

Researchers who looked at 28 different studies found that healthy older adults who did Tai Chi performed better on a range of balance tests than those who don’t, including:

• The timed up and go test. This is when you’re seated in an armchair, and someone times how long it takes you to stand up, walk to a line 10 feet (3 meters) away from the chair, turn around, walk back to the chair, and sit down again. 
• The functional reach test, which measures how far forward you can reach from a standing position. 
• The Berg balance scale, which is a 14-part assessment where you’re asked to do tasks such as stand up with your eyes closed, stand with one foot in front of the other, sit and stand in a chair without assistance, and move yourself from a bed to a chair. 
• The single-leg stance test (SLS), which is when you stand on one leg with your hand on your hips. The test measures how long you can stand on one leg before you put your foot down, or take your hands off your hips. 

Improved cognitive function

Studies show that Tai Chi can improve executive function, which is how you make decisions, manage time, and do multiple tasks at once (multitasking). 

Better sleep

“Many of the older adults I work with frequently report that Tai Chi helps them relax and unwind before bedtime, contributing to improved sleep quality,” says Estrada.  Doing even 5-10 minutes of Tai Chi in the evening can help you clear your mind and get your body ready for sleep. 

Pain management

Studies show that practicing Tai Chi helped reduce pain in people with conditions like fibromyalgia and osteoarthritis. If you’re living with chronic pain, talk to your health care team about adding Tai Chi to your regular routine. If you have specific injuries, ask your care team about modifications you can make when needed. 

Lower risk of falling

Research shows that seniors who practice Tai Chi can reduce their risk of falling, and decrease their overall number of falls. “The slow, controlled movements of Tai Chi are particularly effective for building lower-body strength and enhancing postural stability, both of which are essential for maintaining independence and reducing fall risk,” Estrada explains. Learn more about fall prevention for seniors here. 

Why should seniors try Tai Chi?

Seniors should try Tai Chi to practice a low-impact exercise with proven mind-body benefits. You don’t need special equipment for Tai Chi, either. All you need is space to move around in, shoes with non-slip soles (or bare feet if you’re comfortable!), and loose-fitting clothes that don’t constrict your movements. 

Tai Chi is a great option for all ages, and we encourage you to try out one of our Bold classes today.