Have you ever tried to learn a physical activity that somehow does not seem to work for you but works for a lot of others? This activity for me has been Tai Chi. I have participated in two 8-week classes at our senior center in the last 5 years but never seemed to learn the movements or to look even half as graceful as the others in the class.
I began to think that it may be time for me to find a new way to exercise. I started researching the best physical activities for seniors and almost every article or study I reviewed took me right back to Tai Chi. The National Council on Aging reports that over 500 published medical studies have shown that Tai Chi improves many aspects of health.
One of the primary benefits noted for Tai Chi is improved balance, which lessens the risk of falls. Three of my friends had falls last year that resulted in fractures, brain bleeding, visits to the ER, stays in the hospital, and even days or weeks in rehab or skilled nursing facilities. Death after a fall can occur in seniors because it takes so long for them to recover. University of Rochester Medical Center reports that “Elderly patients remained in the hospital and the ICU longer after falls; and only 22 percent were able to function on their own after they left the hospital, compared to 41% of non-elderly patients.”
As we age it becomes clear that we cannot control all the physical challenges we may face; however, I decided if Tai Chi can bring about even a slight improvement in my health and balance, it is well worth one more try.
Several elements of Tai Chi make it appealing to me and other seniors. First, most of the exercises are done on your feet. Many seniors do not like to or cannot get up and down from the floor easily. Another positive is that Tai Chi does not embrace the “no pain, no gain” mentality of many Western exercises. Tai Chi should not be painful. It also seems to enhance seniors’ ability to navigate real life activities like carrying groceries and climbing stairs. It is a low-impact exercise, another benefit for older adults.
Prevention Magazine in “10 Science-Backed Benefits of Tai Chi, From Improved Balance to Pain Relief” lists the following health benefits for Tai Chi: (1) Encourages fat loss, (2) Relieves pain, (3) Strengthens cardiovascular health, (4) Improves mood and mental health, (5) Prevents falls, (6) Boosts the immune system, (7) Improves cognitive function, (8) Protects against fractures, (9) Reduces fatigue, (10) Encourages a healthy sleep cycle.
Tai Chi practice is often suggested for older adults. University of Arizona Associate Professor Ruth Taylor-Piliae says, “Tai Chi is a flexible, adaptable form of exercise for anyone.” Tai Chi is an acceptable activity even for people with little or no athletic background. It is slow and gentle.
The National Council on Aging says that the best way to find out how good Tai Chi is, is to try it. They suggest checking courses offered through your Area Agency on Aging, senior center or local school district’s adult education program. It is good if possible to visit a class and see if it looks like a good fit for you. There are also many YouTube videos on Tai Chi, and Senior Planet offers free live Tai Chi classes online every week.
I started a Beginning Tai Chi class at my senior center in January. The instructor goes very slowly and breaks every movement down into easy-to-learn parts. All of the participants are seniors which somehow makes it feel more comfortable if I am not the most flexible or graceful one in class. I am also taking an online video course which allows me to stop and replay it when I get lost in a movement. My goals for 2024 are to keep my mind and body active, well, and healthy; and I hope and believe that my continuing practice of Tai Chi can help me achieve both.
Nancy,
Since my surgery the PT who came to the house has given me exercises for balance that are also helping with my breathing. I sit and do the exercises for a total of 9 minutes 2 – 3 times a day. Easy Peasy. I have noticed a difference in how steady I am on my feet since I started doing these. I have added 1 pound weight’s on each leg. I can show you what I do next time you are here.
Sandi
Good for you! Since my concussion last May, I have been working on how to walk and improve my balance. I have assigned exercises (like marching slowly with legs high), but I am now on my own. I march around my house from room to room and hope these few exercises become part of my lifestyle. All I know is I cannot FALL. I guess as we age, a major priority has to be self care.
Our teacher at Goebel Jean is going so nicely and slowly that I think I may actually get it this time. She goes over every movement enough to get it into my brain and my feet. I am going to sign up Monday for the next group of classes at Goebel. I was in the Beginner class and next time I will be in the Beginner/Intermediate class.
Sandra, I would love to see the exercises especially if they are sitting down and don’t take lots of time. Thanks. I am going to sign up for the next tai chi class at Goebel on Monday. She goes so nice and slowly that I may actually get it this time. Third time is the charm.
Nancy, your article is very timely for me as I have considered doing this for a long time. I have heard that Qigong is easier to learn first as you don’t need to learn the sequences, but instead you do the same moves over and over. I tried pickle ball because my friends just loved it, but my back said “no way” with all that twisting and bending to pick up the balls. Thanks for the good information and encouragement to try this. – Susan
Susan, I an taking a tai chi BEGINNER (in capital letters) class. The instructor explains each movement and why we do it. The class is from 8:30 – 9:30 at Goebel. At 9:45 there is a tai chi chuan class where we follow the instructor for the first hour and I am able to pretty much keep up with everyone. The second class has more involved movements so I usually sit and watch that portion. I am also practicing at home with YouTube videos.