Tai chi began as a martial art in China and is now practiced around the world as gentle exercise. It involves a series of slow, flowing movements done in a relaxed, focused way, with deep breathing. Because it shifts your weight smoothly from one leg to the other, it is especially good for balance.
Why tai chi is popular with older adults
- Balance and fall prevention. Research has found that certain tai chi programs can reduce falls in older adults. The CDC includes tai chi-based programs among recommended fall prevention activities.
- Strength and flexibility. The slow, controlled movements work the leg muscles and gently stretch the body.
- Low impact. There is no jumping or running, so it is easy on the joints.
- Calm and focus. Many people find the steady breathing and concentration relaxing.
- Social connection. Classes are a friendly way to meet people.
What happens in a first class
A beginner class usually lasts 45 to 60 minutes:
- Warm-up. Gentle movements to loosen your neck, shoulders, back, hips and ankles.
- Learning a few movements. The instructor teaches a short series of moves, often called a "form," one step at a time. You follow along slowly.
- Practice. The group repeats the movements together.
- Cool down. Gentle breathing and relaxation.
Do not worry about getting every movement right. Tai chi is learned gradually, and repetition is part of the practice.
What to wear and bring
- Loose, comfortable clothing.
- Flat, flexible shoes with thin soles, or as your instructor suggests.
- A water bottle.
Adapting tai chi to you
- Move within your comfort zone. Make steps smaller and do not bend your knees more than feels right.
- Hold a chair for support while you learn, if needed.
- Try seated tai chi, which many classes offer for people with limited mobility or balance.
- Tell your instructor about joint replacements, back problems or other conditions so they can suggest changes.
Finding a class
Look for classes designed for older adults or beginners, such as programs focused on fall prevention. Places to check include:
- Your local Area Agency on Aging or senior center.
- Community centers, YMCAs and parks and recreation departments.
- Hospitals and health systems.
- Some Medicare Advantage plans include fitness programs that cover classes.
Ask how long the instructor has been teaching and whether they have experience with older adults. Many programs meet twice a week for several months, which is how studies measured their benefits.
Practice at home
Once you learn a few movements, practicing for 10 to 15 minutes on the days between classes helps. Combine tai chi with walking and strength exercises for well-rounded fitness. See balance exercises you can do at home.
