Tai Chi for Seniors: Enhance Mobility & Well-being

It's estimated that around 300 million people around the world practice Tai Chi, and for good reason.

Tai Chi started around 1,000 years ago in China. It's a martial art that blends slow, deliberate movements with meditation and deep breathing. Being rooted in Taoist philosophy - an ancient Chinese worldview - Tai Chi emphasizes balance and internal energy.

Now, it's used as a health practice as much as a spiritual one. It's a great way for seniors to stay physically active while looking after their mental health.

In today's post, we'll tell you some of the benefits of Tai Chi exercises for seniors and look at a few basic moves. This is just one of the many mobility exercises for seniors that our amazing community offers, so keep reading and learn how it works and why your loved one will enjoy it.

History of Tai Chi

The most common story of Tai Chi's history begins during the Song Dynasty in the 12th century. It's said that a Taoist monk who had observed the flow of energy in nature when he watched a snake, and a crane fighting was the creator.

Initially, Tai Chi was a martial art used for self-defense. It focuses on internal strength, balance, and fluidity of motion, essential to the Taoist view of non-violence.

Tai Chi gradually evolved, with many different styles cropping up - Chen, Yang, Sun, Wu. Each style involves different movements honoring unique aspects of movement and technique. When it gained an American audience in the 20th century, it took on a more health-based practice.

For many Americans, Tai Chi practice helps reduce stress and improve overall well-being. Some elderly practitioners use it as low-impact exercise while engaging in a form of mindfulness.

Perks of Tai Chi for Older Adults

There are many Tai Chi benefits for anyone who practices. For the senior population, it's a great way to improve mobility, engagement, and overall well-being.

Improves Balance

The movements in Tai Chi help older adults improve their balance and coordination. Most people don't pay attention to how they're moving during the day, so the slow deliberate movements in Tai Chi can really enhance body awareness. It also strengthens the core, as well as the lower body.

When seniors are more in tune with their bodies and actively strengthening them, they can reduce the risk of falls. They'll move more efficiently and enjoy more comfort.

Reduces Stress/Anxiety

At the core, Tai Chi is a meditative practice. If you know anything about Taoism, you'll recognize some similarities with Chinese and Japanese Zen Buddhism, which heavily emphasizes the importance of meditation.

What a regular meditation or Tai Chi practice does is bring a sense of stability and calm to your mind and your body. This will improve mental clarity and reduce stress, relieving symptoms of anxiety and depression along the way.

Over 30 million older Americans suffer from some form of depression or anxiety. Introducing Tai Chi can help them navigate these problems and connect with the world around them.

Improves Joint Health

In addition to enhancing balance, Tai Chi improves flexibility and joint health. Arthritis is another common ailment among seniors. When your joints are inflamed and painful, it becomes difficult to handle daily tasks. For seniors, it's even more debilitating.

Tai Chi gently stretches muscles and other soft tissues. It's very easy on the joints but creates enough fluidity to relieve a lot of the stiffness that comes with arthritis and osteoporosis. With a greater range of motion and a general sense of comfort, your loved one will be able to perform their daily activities.

Boosts Cardio

Although Tai Chi is a low-impact form of exercise, it does provide an aerobic workout that is very beneficial for seniors. The slow movements gently raise their heart rate, which just improves circulation and strengthens the heart over time.

Tai Chi is shown to lower blood pressure and improve cholesterol levels. If your loved one is at risk for heart disease or has high blood pressure, this is a great way to maintain their cardiovascular health.

Improves Cognitive Function

Another thing that a strong meditative practice stimulates is mental clarity and focus. Over 66,000 Iowan seniors are suffering from Alzheimer's and dementia. While Tai Chi can't necessarily prevent dementia, it may be able to slow the progression of memory loss.

Tai Chi engages the mind. Cognitive engagement is crucial for brain health, improving concentration and decision-making skills.

Examples of Tai Chi Exercises for Seniors

There are over 100 Tai Chi moves, most of which are gentle exercises for seniors. Here are a few basics that your loved one can look forward to:

Drawing the Bow

Start in a neutral stance, then put one foot forward and shift your weight onto it. At the same time, extend one arm forward with the palm facing outward and pull the other arm back as if you're drawing on a bowstring.

Parting the Wild Horse's Mane

With your feet shoulder-width apart, step one foot to the side and shift your weight onto it. While you're doing that, extend one arm forward with your palm up while your other arm goes backward with your palm down.

Grasp the Sparrow's Tail

Starting in a neutral stance, put one foot forward and shift your weight. Put one arm forward in a "ward-off" movement, then rotate the body to roll back while you draw the other hand to the chest. Follow that up with press and push movements repeatedly.

Finding Tai Chi in Senior Living

As you can see, Tai Chi exercises for seniors can play an integral role in their health and wellness, but it's a practice and habits must be built. For that reason, they should enroll in a class to establish the basic movements that they'll be able to build into a consistent practice.

In your search for the right senior living community, you can find one that offers Tai Chi as part of its senior fitness programs. This will ensure your loved one gets proper training among their peers.

Addington Place of Muscatine is one such senior living community. Our activities are geared toward the physical and mental well-being of our residents and include things like Tai Chi and yoga. To learn more about our community and how we can help your loved one, contact us today.