Tai Chi: Balancing Mind and Body in Seniors
Finding ways to stay active as a senior is more difficult than any other age group. A large reason for this is that 30.8% of seniors suffer from chronic pain, according to the CDC, and this keeps them from engaging in many types of traditional exercises. The best option is an exercise style that's easy on the joints while still helping seniors toward better health.
Tai Chi exercises for seniors hit all of these goals and more.
If you're uncertain why Tai Chi is growing in popularity, keep reading. We've put together this easy guide to help explain why we believe Tai Chi should have a spot in all senior exercise routines, and how to get started!
Beginner Tai Chi Routines to Try
There are many different forms to perform at all experience levels. The two below are perfect when you want to perform Tai Chi for elderly beginners.
Touch the Sky
This form helps strengthen abdominal and arm muscles while improving balance.
- Stand with your feet aligned with your hips and your hands hanging at your sides
- Inhale slowly as you raise your hands and bend them inward towards your shoulders, palms facing down
- Continue breathing in as you straighten your arms out in front of you and then lift them upward and above your head
- Exhale as keep your arms in straight lines and lower them in front of you and then to your sides
- Repeat the entire form as needed
To increase balancing difficulty, tighten your stance by minimizing the distance between your feet.
Penetrating Heaven and Earth
With this shoulder-focused form, you'll get your circulation going and improve control over your upper body.
- Stand with your feet aligned with your hips and your hands hanging at your sides
- Inhale as you bring both hands to the center of your chest with palms facing upward
- Pause in this position for a moment to exhale
- Inhale as you lift one hand above your head, and the other hand down to your hip
- Exhale and bring your hands back to the center of your chest, always with palms facing up
- Exchange directions between your hands and perform the motion again
- Return to your starting position and repeat the entire form as needed
Maintaining Safety
Before finding an improved balance with Tai Chi, you must remember to keep your motions slow and simple. Always do warm-ups so your muscles remain languid and ready for the exercises.
You'll be able to get into more difficult routines as you build strength and balance. However, trying to go too far too soon can lead to injury and accidental falls.
A great way to keep yourself safe as a beginner is to do all of your exercise routines with a senior living community. This gives you a support system to ensure you're doing the movements the right way.
It can also be a lot more enjoyable to do exercises with others. Chatting before and after the exercises turns it into a social event. Plus, you'll have the opportunity to receive and give encouragement as you all work together towards your health goals.
Benefits of Tai Chi for Seniors
The good news is that, while Tai Chi is still being studied in greater detail, the current results are astounding. It tops the list as one of the best gentle exercises for seniors. The variety of benefits that stem from Tai Chi targets many motions health officials want to see in a senior's exercise regimen.
Physical
The deliberate motions you create while performing Tai Chi exercises bring many physical benefits, including:
- Strengthen leg, arm, and back muscles
- Improve balance
- Increase flexibility
- Greater physical stability
- Improve endurance
- Relieve muscle tension
Since you'll move in slow and careful ways, there's little impact on your joints. The idea is that you'll have the chance to keep going through the exercises for longer with minimized pain or risk of injury.
With better balance and stronger muscles, you'll reduce your risk for future falls as well.
The biggest concern with Tai Chi is that you may push yourself through a stretch too far and strain the muscles. As long as you keep this in mind, and build your way up slowly, you'll prevent injuries caused by this over-enthusiastic approach.
Mental
Despite its focus on physical motions, Tai Chi also gives seniors several mental benefits both during and after the exercise routine. These benefits include:
- Stress relief
- Improved mood
- Calmer mind
- Meditation
- Lower anxiety
With the deep breathing that goes along with Tai Chi movements, it's easy to fall into a meditative state that many people find relaxing. It gives you a chance to take time for yourself, let go of stress, and connect with your body.
Few exercises give you the time to take note of how your body feels during the routine, which makes Tai Chi unique. This quality also makes it easier for you to adjust your stance whenever you feel an uncomfortable twinge so that you don't risk harming yourself.
Social
Although Tai Chi may emphasize the solo aspect of exercise, you can still perform the exercises with others in a group activity. Talking during the routine isn't common, but you'll still be around like-minded seniors.
You'll be a group of people with similar goals who help each other with form. This kind of camaraderie makes Tai Chi a social opportunity that can help encourage you to keep participating.
Tai Chi Exercises for Seniors With Campbell Place
As you start your journey with Tai Chi exercises for seniors, make sure you find a group where you feel safe and comfortable. Trying new exercises on your own can sometimes lead to injury, no matter how gentle they are on your body.
Find a senior living community that has your safety and enjoyment in mind to get the most out of your routine.
Campbell Place Assisted Living is a Bellefontaine, OH, community that focuses on making senior activities engaging and safe. Our community has a welcoming atmosphere and we can help you achieve your goals in Tai Chi, puzzles, crafting, and more. Make sure to schedule a tour with us today to see us in action!