It is important for people of all ages, including older adults, to keep their bodies and minds strong as they age, and there are numerous ways to do that. Many people may assume that aerobic exercise is an ideal way to maintain strength and prevent falls. Those falls can be especially problematic for older adults. But research has shown that another type of exercise is even better than aerobics for preventing falls and improving overall health. It’s called Tai Chi.
Tai Chi is an exercise type that originated in China. It includes slow movements that look a bit like dancing. And it actually works better at helping to prevent falling than balance exercises, strength training or aerobics.
Even better, it requires little to no equipment and is easy to learn for people of all ages. Although there are many Tai Chi movements, it is possible to focus on doing just a handful of especially beneficial ones.
Why Falling Is a Concern
As part of the aging process, the human body and mind change. For example, a person’s five senses weaken, and the person is less coordinated physically. Also, their bones and muscles become weaker. When all of those issues are combined, a person can be more likely to fall down. And when an older person falls down, they can succumb to serious injuries like broken bones that can lead to problematic complications and decreased quality of life. The same type of fall in a younger person might be uneventful.
So it is essential for older people who desire to stay active, strong and injury-free to find ways to keep themselves healthy and vibrant both physically and mentally.
How Tai Chi Helps
Older adults should be participating in some type of exercise program in order to stay healthy and limit the risk for falls and other problems. Tai Chi helps older adults to remain strong in their muscles and mind, and this, in turn, helps to prevent falls.
Tai Chi is similar to martial arts, but don’t let that scare you away. It involves completing various smooth and slow motions. It looks somewhat similar to Qigong. Interestingly, in Tai Chi people move their bodies in all directions, whereas with many exercises, they are not moving in as many directions. So it makes sense that all that varied movement would keep the body and mind limber.
Also, with Tai Chi a person is moving outside their center of gravity and then moving back into position, so it stands to reason that movement like that would further reduce the risk of falling. When a person begins to fall or starts to lose their balance, they need to be able to catch themselves soon enough before they fully fall. Tai Chi movements sort of simulate the range of possible movements that can occur when someone is starting to fall. It can train the person’s body and mind on how to react and how to do so appropriately and quickly enough if they start to fall.
This is even more valuable than it appears at first glance. Many older people are afraid of falling, so they need something that gives them the confidence and reassurance they need. Some people have already fallen at least one time, so after that they are cautious in their activities because they are afraid of falling yet again. But because they move so apprehensively, they do not tend to incorporate enough of the right type of movement into their day. That, in turn, unfortunately puts them at increased risk of falling. But by doing gentle, safe and slow movements like Tai Chi, they can increase their muscle and bone strength and coordination.
Tips on Starting an Exercise Program
It is amazing that new information is being uncovered all the time about safe, effective and natural modalities that can truly enhance the quality of life for people of all ages. This information about Tai Chi provides hope and encouragement especially to older adults.
If you are interested in getting into Tai Chi, find a local class or purchase a book or video. Or even just look online for instructional videos. Get started right away with a healthy and regular exercise routine.
