5 Things You Need to Know About Tai Chi For Seniors

1. Tai Chi for Seniors: Healthy Exercise Alternative

Derived from an ancient Chinese martial art, tai chi exercises offer numerous health benefits. Tai chi for seniors is particularly attractive due to the slow, low impact movements that reduce the possibility of injury. Benefits of tai chi include both physical and emotional health. Introduced to the U.S. in the 1970s, many styles of tai chi exist today, as well as different forums in which to learn. Although you can borrow books from your local library that will teach you tai chi movements or buy videos that do the same, most experts agree that you should learn the tai chi movements from a qualified instructor.

2. Improve Balance and Reduce Falls

The leading cause of injury in the elderly is falling. Many medical conditions can cause balance problems, and anyone experiencing problems with vertigo or dizziness should see their doctor to rule out any underlying illness. Also, consult your doctor before starting any exercise program, including tai chi. However, experts agree that problems with balance could very well be part of the aging process. The results of clinical trials with seniors revealed that those who practiced tai chi exercise enjoyed improved motor skill and coordination.

3. Tai Chi Movements for Muscles and Bones

Other benefits of tai chi are the strengthening of leg and hip joints, as well as the core muscles of the back and abdominals. This may be why tai chi exercises improve balance in seniors while walking. The ability to counter and change your gait if you begin to slip can make the difference from landing on a hip or regaining control. The movements of a tai chi form are deliberate and precise, toning muscles. In addition, tai chi is a weight-bearing exercise, which helps prevent bone loss.

4. The Tai Chi Form

An instructor will teach a class a series of movements that collectively make up a tai chi form. Tai chi movements mimic those that we see among other animals, putting us in touch with nature. Before class begins, however, he will typically spend 15 to 20 minutes stretching as a warm-up. Flexibility is another health benefit derived from tai chi for seniors. Although the movements are slow, tai chi is an aerobic exercise. The tai chi form may take up 20 minutes after which practitioners spend time cooling down.

5. Mind, Body and Spirit

The philosophy that your mind, body and spirit must be in alignment is one basis for tai chi. The qi (pronounced "chee") is the life force that runs through everyone, and its ability to flow freely is necessary for health. As you execute the tai chi movements, your instructor will ask you to focus on a point just below your naval, which is where the qi originates. You will also perform the tai chi form in a focused, meditative state while breathing deeply. Research shows that this kind of calm state can lower blood pressure.