Aging and exercise don’t always go hand-in-hand, but there is one type of exercise that almost every senior can do and benefit from; That is the ancient practice of Tai Chi. While Tai Chi is also a martial art, it is well-known for its health benefits and is one form of exercise that is easy for seniors to adopt for gaining strength, balance, energy, and a sense of well-being without worrying about getting hurt. Take a look at reasons why Tai Chi for older adults might be the best exercise choice.
Simple and safe for most seniors
Tai Chi may sound exotic but in practice it is a simple series of movements performed without any heavy or expensive equipment. Considered a mind-body exercise (or meditation in motion), Tai Chi incorporates movement and breathing so it is less like exercise and more like a smooth and slow dance. By performing defined movements, stances and poses, Tai Chi for older adults is great because most movements are in a standing position so there is no getting up and down, or it can be performed while sitting down. In fact, according to the nccih.nih.gov article, “Tai Chi: What You Need To Know,” when practiced correctly, Tai Chi is indeed safe, with only minor musculoskeletal aches and pains reported. That said, always consult a physician before beginning any exercise routine.
Manage stress
No matter how old we are, life always seems ready to stress us out. Working through that stress and associated anxiety can be easier with Tai Chi for older adults. According to the mayoclinic.org article, “Tai chi: A gentle way to fight stress,” Tai Chi promotes serenity and helps the mind and body relax and can also improve sleep and lower blood pressure, two things that are impacted by stress. Tai chi can even be performed without the motions during times of stress such as driving in heavy traffic or other situations that don’t allow for movement.
Minimize joint pain
Tai Chi for older adults is also a great exercise for minimizing joint pain and stiffness thanks to its fluid motions and low-impact nature. Tia Chi for older adults was even found to be better than physical therapy in one study detailed in the gravitas mag.com article, “Tai Chi For Joint Pain” which reported a 66% decline in pain and stiffness among women over 50 with osteoarthritis of the knee. Tai Chi is also used to relieve other types of chronic pain such as from fibromyalgia and tension headaches.
Improve balance
Many older adults experience problems with balance due to medications, inner ear problems and medical conditions that can result in falls and injuries. For many, however, Tai Chi for older adults can be a great help to regain balance and improve mobility overall. By shifting weight, stretching and strengthening muscles, seniors also build flexibility, range of motion and reflexes that are key to maintaining balance and avoiding deadly falls. When balance becomes a problem consult a physician to determine the cause then read the health.harvard.edu article, “Best exercise for balance: Tai chi” for more about how Tai Chi can help.
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Better heart health
Although not a super strenuous exercise like those generally considered good for cardiovascular health, Tai Chi has been found to be good for the heart, particularly for those who have had a heart attack because it helps them exercise more. According to the time.com article, “Here’s How Practicing Tai Chi Can Help the Heart,” one study of men and women who had recently had a heart attack and performed Tai Chi either twice a week for 12 weeks or three times a week for 24 weeks showed it was good for everyone but those who practiced Tai Chi more often were more likely to continue exercising and improving their cardiovascular health. Tai Chi for older adults has also been found to help the heart by lowering Body Mass Index, blood pressure, and stress, anxiety and depression, all of which can decrease the risk of heart attack and stroke.
Improve immunity
The process of aging can lower natural immunity, making it more difficult to fight off viruses, even with vaccines. Practicing Tai Chi for older adults, however, can have a marked positive impact on immunity. According to a study by the National Institutes of Health, healthy adults ages 59 to 86 who performed Tai Chi in a controlled program and received the shingles vaccine saw “a significantly higher level of immunity, about a 40 percent increase, over that produced by the vaccine alone.”
Tai Chi for older adults is a great way to get fit and stay healthy like all the exercise options available at Sonrisa Senior Living. Download our free Guide to Aging Well to learn more about the habits of the “super agers” around the world. Contact us today to find out more about luxury senior living at Sonrisa and schedule a tour!
