Benefits of Tai Chi for healthy ageing

Tai Chi is a gentle exercise option that's low in impact but high in reward. It makes use of slow and careful movements that continuously shift your centre of gravity. This allows you to practice your balance control.

Tai Chi is suitable for older adults and people with chronic illness. It can allow you to improve your health without exacerbating existing issues. It's accessible and versatile, too.

You can practice Tai Chi outside with others, or in the comfort and convenience of your own home. All in all, there are many reasons you should consider giving Tai Chi a go.

Hear from Tai Chi instructor Sam about Tai Chi's origins and benefits

Watch the video to explore Tai Chi with Sam from Tai Chi Academy Perth. Learn where the practice comes from and how it can benefit older people.

The benefits of gentle exercise

Regular light exercise, such as Tai Chi or chair yoga, has many benefits for older people. 

• It helps you manage your cholesterol and blood pressure.
• It helps with conditions such as type 2 diabetes, affecting how the body responds to insulin. 
• Regular movement reduces risk of bone fractures by maintaining bone density. This is useful in managing osteoporosis.
• Low-impact exercise helps with arthritis. In fact, Tai Chi is proven to aid physical and mental health in patients with knee osteoarthritis. 

You can learn more about exercise for healthy ageing and exercise recommendations for older people at LiveUp.

Why older people should try Tai Chi

The health benefits of Tai Chi

Tai Chi's health benefits are many and well-studied. Research supports that in older people Tai Chi can improve:

• Cardiorespiratory fitness (heart and lung health)
• Strength
• Balance
• Mobility
• Sleep
• Cognition (thinking skills)

It also reduces falls and stroke risk factors. 

According to a 2023 literature review, Tai Chi improves mobility and balance in older people more effectively than conventional exercise. 

Reduce your fear and risk of falling

Tai Chi has been found to successfully decrease the rate of falls in older people. 

Doing Tai Chi practices skills such as:

• Posture control
• Trunk rotation
• Weight transfer

Training these skills contributes to improving your balance. 

Tai Chi also improves balance by training your:

• Proprioception (your ability to sense your body's position in space)
• Muscle strength (it strengthens your upper and lower limbs, as well as the core muscles of your back and abdomen)
• Flexibility and mobility

All this helps you recover from stumbling more easily, so you end up less afraid of falling. Feeling more confident also makes it even less likely you'll fall.

You can learn more about exercise for falls prevention and balance exercises to try at home with LiveUp.

The mental health benefits of Tai Chi

Tai Chi is what's known as a mind-body exercise. That means it combines gentle physical movement with focussed awareness. It often includes controlled breathing and sustained attention to how the body moves and feels. This promotes relaxation and calmness in your mind and body.

It’s also an opportunity to join a group and connect with people in your area. Staying connected with your community is an important aspect of your mental health. It's a big part of ageing well. 

How do I get started with Tai Chi?

Getting started

First, put on loose, comfortable clothes. You can go barefoot or wear flexible shoes with thin soles.  You should be able to find a class in your area by looking online or checking your nearest community centre. You can even observe a class before participating, in many cases. You can also follow videos online, if you prefer to try it out at home.

If you're opting to follow instructional videos at home, have someone join you. And choose somewhere nice to practice. Make sure you have room to extend your arms around you. Check there's nothing on the floor or in your way. It might also be nice to find a place with natural light and a pleasant view.

Staying safe

Before you begin any new exercises, remember to listen to your body. Stop and seek advice from a medical professional if you feel new or increasing pain, or if you feel dizzy, clammy, or short of breath. Some exercises may not be for you. Consult a medical professional if you are unsure.

Use Tai Chi to develop your fitness skills

You can practice Tai Chi a little bit every day. Soon enough, you might find you can exercise for a longer time each day. The Health Department recommends you do 30 minutes of moderate-intensity exercise on as many days as you can manage. But whatever you choose to do, even a little bit will go a long way. Get advice from your healthcare professional when planning a new exercise regimen.

Follow along with this Tai Chi demonstration video

Watch the video to see a Tai Chi demonstration by Sam from Perth Tai Chi Academy. You can follow along from home with this 15-minute gentle exercise video.

More helpful information

If you would like to find local exercise classes, social activities, and helpful tips, try the quick quiz or call our helpful team free today on 1800 951 971.

You can also try these 10 chair yoga poses to improve your balance and mobility.

References

Australian Government Department of Health. (2021). Physical activity and exercise guidelines for older Australians (65 years and over). Australian Government. https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-older-australians-65-years-and-over 

Hu, L., Wang, Y., Liu, X., et al. (2021). Tai Chi exercise can ameliorate physical and mental health of patients with knee osteoarthritis: Systematic review and meta-analysis. Clinical Rehabilitation, 35(1), 64-79. https://journals.sagepub.com/doi/10.1177/0269215520954343

Huang, Z., Feng, Y., Li, Y., et al. (2017). Systematic review and meta-analysis: Tai Chi for preventing falls in older adults. BMJ Open, 7(e013661). https://bmjopen.bmj.com/content/7/2/e013661 

Li, Y., Liu, M., Zhou, K., Dong, G., Manor, B., Bao, D., & Zhou, J. (2023). The comparison between effects of Tai Chi and conventional exercise on functional mobility and balance in healthy older adults: A systematic literature review and meta-analysis. Frontiers in Public Health, 11, Article 1281144. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2023.1281144/full 

Park, M., Song, R., Ju, K., et al. (2023). Effects of Tai Chi and Qigong on cognitive and physical functions in older adults: Systematic review, meta-analysis, and meta-regression of randomized clinical trials. BMC Geriatrics, 23, 352. https://doi.org/10.1186/s12877-023-04070-2

Siu, P. M., Yu, A. P., Tam, B. T., et al. (2021). Effects of Tai Chi or exercise on sleep in older adults with insomnia: A randomized clinical trial. JAMA Network Open, 4(2), e2037199. https://doi.org/10.1001/jamanetworkopen.2020.37199

Yang, F. C., Desai, A. B., Esfahani, P., Sokolovskaya, T. V., & Bartlett, D. J. (2021). Effectiveness of Tai Chi for health promotion of older adults: A scoping review of meta-analyses. American Journal of Lifestyle Medicine, 16(6), 700-716. https://pmc.ncbi.nlm.nih.gov/articles/PMC9644143/

Zou, L., Xiao, T., Cao, C., et al. (2021). Tai Chi for chronic illness management: Synthesizing current evidence from meta-analyses of randomized controlled trials. The American Journal of Medicine, 134(2), 194–205.e12. https://www.amjmed.com/article/S0002-9343(20)30787-7/abstract

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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