The idea that balance naturally degrades with age is a common misconception. While balance can worsen over time due to inactivity or other factors, there are many ways to maintain and improve balance throughout one’s life.
Tai chi is one practice that has been shown to help improve balance; in a study published in the Journal of Gerontology, researchers found that a three-times per week, 6-month tai chi program was effective in decreasing the number of falls, risk for falling and fear of falling while improving functional balance and physical performance in physically inactive people aged 70 years or older.
Here are three ways how tai chi can help you regain confidence on your feet:
Increase physical strength: Through slow, deliberate motions, tai chi targets flexibility and leg strength. These are key features of balance that also help improve posture, which enhances balance skills. The zero-impact nature of tai chi allows for the strengthening of muscles without intense impact.
Reduce fear of falling: Practicing tai chi can help improve spatial positioning and recognition while also making you more stable on your feet. These work in tandem to increase one’s stability confidence, and reducing a fear of falling has been proven to contribute to a reduced rate of falling.
Improved coordination: Gait problems can be addressed through tai chi movements that focus on appropriate weight transfer and proper movement of lower limbs—for example, lifting lower limbs from the knee rather than the foot. Smooth and coordinated body movements help to improve body awareness, range of motion and reflexes, all of which contribute to increased stabilization and better balance.
These three benefits of tai chi on balance health are just the beginning. To find a tai chi class in your city, try searching your city on the Supreme Chi Living website.