Tai chi a great low-impact, peaceful activity
Everyone needs to exercise to help the body stay mentally healthy and physically active. Tai chi can be a good choice for seniors looking for a gentle exercise that offers many positive benefits. Even those in wheelchairs can do some form of it!
“Tai chi was originally a martial art developed for self-defense, but is now practiced for its many health benefits. When tai chi is practiced for its health benefits, it is a noncompetitive, self-paced system of gentle physical exercise and stretching,” said Simone Olivier (Daoist Priest Li Fu), founder of Four Dragons Institute — Tai Chi for Health & Longevity. “Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. In fact, because tai chi is a low-impact exercise, it may be especially suitable if you’re an older adult who otherwise may not exercise (with doctor’s consultation first).”
Olivier said they offer free tai chi classes across Houston via the Tai Chi in the Park program. They also specialize working with seniors at local community centers, senior living facilities and privately.
According to the Mayo Clinic, doing tai chi is a good way to reduce stress. The postures are performed slowly, with one move leading directly into the next one. The body is constantly moving, and these movements loosen the joints and muscles. Participants also are encouraged to focus on their relaxing breathing and movements as they practice tai chi.
Research shows that this ancient Chinese practice has proved to be a powerful tool for improving physical and mental health. The key to its benefits is “chi,” sometimes spelled qi. Chi is defined as life energy, and it’s said that tai chi promotes an easy flow of chi throughout your body. There are different styles of tai chi as well, emphasizing different principles and methods. Health maintenance may be the focus of some tai chi styles, while others concentrate more on the martial arts aspect of tai chi.
Tai chi also helps increase physical flexibility and balance, which is especially helpful for seniors as a way to reduce falls. A 2017 article in the Journal of the American Geriatrics Society found that regular practice of tai chi can reduce falls by up to 50 percent. This is promising, since some seniors stop certain activities out of a fear of falling.
How do you start tai chi? It requires no special equipment and can be performed inside or outside, alone or in groups.
Tai chi can also be performed in a chair, with some modifications. This is particularly helpful for those with mobility challenges.
Tai chi tips
• If you have any conditions or take medicines that might make you dizzy while changing positions, consult your doctor before you begin tai chi.
• Practice tai chi 20 minutes a day, three days a week for maximum benefits.
• Wear loose, comfortable clothing and shoes that won’t slip or slide when you move.
Many local senior centers, community education centers, and YMCAs/YWCAs offer tai chi classes, so make a move to this ancient Chinese activity.