Tai chi, an ancient Chinese martial art, uses movements which encourage participants to slow down and relax. Other benefits of tai chi include improved posture and coordination, and increased muscle strength and balance. These elements can allow seniors to feel more confident in their movements, reducing their risk of falling. According to the Centers for Disease Control, more than one-third of Americans 65 and older fall at least once a year. Practicing tai chi is one step older adults can take to decrease the risk of falls, and preserve their independence. Contact your local health club to find tai chi classes, or purchase a video to practice tai chi at home. Consult a physician before beginning an exercise regimen if you have health concerns or risk factors.
Meditation
According to BreastCancer.org, tai chi is often called "moving meditation," because the body is in constant motion. Meditation while moving allows you to focus on breathing and movement, rather than other problems or anxieties. The ultimate goal when practicing tai chi is to unify the mind and body while releasing stress and improving balance and flexibility. Practice tai chi at home by slowing down your daily activities and movements. The combination of meditation while moving improves concentration and puts the mind at ease.
Movement
In a typical class, you will engage in a series of tai chi exercises performed in pairs of opposites --- for example, a movement to the right followed by a movement to the left. A "form," or routine, is a series of relaxed, deliberate exercises made up of 20 to 100 movements. Decide what forms or movements are appropriate for your fitness level. Most forms and movements, once practiced several times with proper form and breathing, are simple enough to be performed at home.
Deep Breathing
Deep breathing while practicing tai chi increases blood circulation to the brain, boosting mental alertness. Inhaling deeply and exhaling stale air from the lungs enhances lung capacity while releasing tension from the body. While standing or sitting, position your hands on your stomach, close to your belly button. Focus on the area just below your navel, believed to be the origin of qi (pronounced "chee"), a vital energy flowing throughout the body. Inhale through your nose, filling your lungs and diaphragm, then slowly exhale through your nose. Practice deep breathing throughout the day, at home or while driving.
Awakening the Qi
Most tai chi classes or workouts start with a variation of warm-up exercises, often called qi gong exercises, to promote deeper breathing and clear the mind. Everyday Tai Chi recommends awakening the qi as a warm-up exercise, to stimulate the qi by moving your arms slowly up and down. Stand with your feet shoulder-width apart, arms loosely at your sides, with palms facing your thighs. Bend at the elbows, and raise your hands in front of your body to chest level. Keep your palms up, with your hands close to your body and fingertips almost touching. Breathe in as you raise your hands. Breathe out, and turn your palms to face the ground, slowly lowering hands to start position. Raise and lower your hands six to eight times.
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