A noncompetitive and individualized practice, tai chi is an ancient Chinese system that promotes serenity through graceful and flowing movements. According to the Mayo Clinic, tai chi can help reduce stress and promote flexibility and balance. The Mayo Clinic also indicates that Tai chi may help lower blood pressure, reduce anxiety and depression, and reduce the risk of a fall for older adults.
Standing on One Leg
As children, performing tricks such as standing on one leg comes naturally. With age, it may become more of a challenge to achieve this balancing act. This tai chi exercise can be performed in solitude or perhaps during times in life when you are at a standstill, such as when you have to wait in line.
The first leg should be bent and held in place for 10 seconds, as the other leg remains straight and stable. Feel free to use furniture or a wall to grasp on to if necessary. This exercise may be repeated 10 to 15 times before switching to the other leg and repeating the process.
Heel-to-Toe Walk
Practicing the tai chi heel-to-toe walking exercise is beneficial for finding stability through the legs and feet. This kind of stability may be useful in maintaining coordination for walking up and down stairs if physical conditions have made this more challenging.
One foot should be planted firmly. The opposite foot is placed in front of the stable foot, with the heel touching the toes of the stable foot. Continue taking steps forward, in this same heel-to-toe configuration. As you move forward, pick a point on the wall to focus on to help maintain your balance.
Balance Walk
The tai chi balance walk is also useful for maintaining a gracefully balanced gait. To begin the balance walk, both arms are extended horizontally, parallel to the floor. Pick a focal point straight ahead of you as you mindfully proceed forward in a straight line. With each step, the back leg is lifted upward and held for one second before moving forward. This process may be repeated for 20 steps.
Consideration
According to the National Institute of Aging, tai chi balance exercises are safe to practice daily; however, if you are uncertain that you should proceed, it is always best to discuss it with a physician. A beginner may want to have a friend nearby or simply a chair beside him that can be used for support. The National Institute of Aging recommends standing near a wall when performing tai chi for optimal safety.
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