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By Barbara Kunz, Ph.D., Staff Writer, myOptumHealth

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Tai chi is a mind-body exercise that was first used by Chinese monks to improve concentration and physical well-being. This low-impact aerobic exercise combines breathing exercises with slow and gentle movements. The graceful and precise body movements can enhance strength and coordination while helping you achieve better body awareness - and maybe even inner peace.

Tai chi won't make you huff and puff. It is ideal for many people who are elderly or have disabilities. You can often do tai chi even when you use a wheelchair or walker. Many of the movements can be adapted and be done from a sitting position.

Benefits of tai chi

Tai chi may help to:

• Enhance your stamina
• Make you stronger
• Help you breathe easier
• Achieve better balance
• Improve your posture
• Lessen joint stiffness
• Increase flexibility
• Raise your energy level
• Relieve stress

Research shows that the most effective plan to prevent falls among older adults is activity that improves strength, movement and flexibility. Tai chi may help to achieve these goals. In one study, older people taking part in a 15-week tai chi program reduced their risk of falling by almost half. After the course, many were no longer afraid of falling.

Injuries from tai chi are few - another advantage. The movements are done very slowly and are not strenuous if done correctly.

And all you need to practice tai chi is about 10 square feet of empty space at home, in a park or even on the beach. Many senior centers offer group tai chi classes or a place to practice, too.

Learning tai chi

Before you take up tai chi, discuss your plan with your doctor and get a medical clearance. You could start by getting a tai chi book and instructional videos. Or you might want to take a class.

If you are a senior, enroll in a tai chi class tailored for your age group. The instructor should have adequate training and experience working with seniors. You will also need to tell your instructor about any medical conditions or physical limitations you may have.

To find a tai chi class for seniors, contact your local senior center, a community hospital or recreation program, a college or university continuing education department or a martial arts or tai chi school. You may wish to avoid classes that stress passing tests imposed by tai chi masters.

Tips for beginners

The only gear you need for tai chi is your body. Some people prefer to wear a martial arts training uniform. But all you really need is a loose-fitting, comfortable T-shirt or sweat shirt and shorts or lightweight pants. Cotton, cotton blends or other breathable fabrics are best. Wear cotton socks and comfortable sneakers.

• Before you start, warm up your muscles by walking or doing other gentle movements for five to 10 minutes. Then, gently stretch all your muscle groups.
• Tai chi movements should flow like water and be continuous.
• Do not attempt to exceed your range of motion. Modify the movements, depending on how flexible you are.
• Try not to lock your knees or elbows.
• Rotate your head along with your trunk during circular movements.
• If you feel pain, stop.
• If you feel tired, stop, rest and resume when you feel ready.
• After tai chi training, do about 10 minutes of cool-down exercises and gentle stretching.

View the original Tai chi: improving balance and fitness for seniors article on myOptumHealth.com 

SOURCES:

• National Center for Complementary and Alternative Medicine. Tai chi for health purposes. Accessed: 10/20/2008

• American Counsel on Exercise. Go with the tai chi flow. Accessed: 10/20/2008