Consider Tai Chi to Find Better Balance

For many older adults, maintaining physical function is essential for preventing frailty and staying independent. However, very few meet the recommended levels of exercise. Recent research has shown that combining the two powerful yet simple practices of Tai Chi and strength training, can help prevent physical frailty and associated complications such as falls and loss of independence.

Two Pillars of Preventive Wellness

Tai Chi and strength training may seem different, but together, they form a powerful duo for lifelong mobility. Recent clinical research underscores this: short, daily sessions of both Tai Chi and simple strength exercises have been shown to improve strength, balance, and flexibility in older adults, leading to meaningful gains in daily function and protection for future mobility.

A 2023 study published in The Journal of Frailty & Aging asked frail older adults to perform five minutes of Tai Chi movements and five minutes of targeted strength training each day. After just 12 weeks, participants improved their performance on the Short Physical Performance Battery (SPPB) by an average of 1.76 points; a meaningful gain that reflects easier walking, safer standing, and greater self-assurance.

Why Tai Chi and Strength Training Work

Both methods provide distinctive benefits and, when combined, offer comprehensive support for healthy aging:

• Balance and Stability: Tai Chi’s gentle, flowing movements retrain your sense of balance, while strength exercises build the muscles that keep you steady on your feet.
• Strength and Mobility: Low-impact strength training targets key muscle groups, making everyday activities, like climbing stairs or carrying groceries, easier and safer. Tai Chi, meanwhile, engages your whole body in smooth, controlled motion.
• Flexibility and Joint Health: Tai Chi increases range of motion and gently opens joints, while strength training enhances muscle flexibility and joint support.
• Mind-Body Benefits: The mindfulness of Tai Chi reduces stress and promotes calm. Meanwhile, the sense of accomplishment that comes with strength exercises boosts motivation and confidence.
• Adaptability: Both practices are easy to start and can be modified for any fitness level, whether standing or seated, with or without equipment.

Building Your Balanced Daily Routine

You don’t need long workouts to see results. Integrating brief sessions (or exercise snacks) of five minutes each of Tai Chi and strength training twice per day is all that is needed, according to the study. Here’s how to get started:

Five-Minute Tai Chi Routine

Perform each movement for about one minute, focusing on comfortable, fluid motion and proper alignment:

1. Single Leg Squat: Focus on balance and control as you gently lower into a single leg squat.
2. Trunk Rotation: Gently rotate your torso, coordinating movement with your breath.
3. Single Leg Stand: Hold a balanced single-leg stance, with or without support as needed.
4. Hip and Knee Exercise: Bend and extend your knees while keeping your hips stable.
5. Ankle Mobility Exercise: Try ankle circles to improve flexibility.

Feel free to perform these seated or standing, adjusting as needed for comfort and support.

Five-Minute Strength Routine

Each exercise can be done for one minute, focusing on completing as many controlled repetitions as possible, with short breaks as needed:

1. Bilateral Leg Exercise: Such as squats or sit-to-stands, using both legs evenly.
2. Shoulder Exercise: For example, arm raises or wall push-ups focusing on shoulder strength.
3. Unilateral Leg Exercise: A single-leg balance exercise, like marching in place or single-leg lifts.
4. Arm Exercise: Bicep curls with light weights or resistance bands.
5. Plantar Flexor Exercise: Calf raises, rising onto your toes and gently lowering.

Always prioritize safety and proper form. Modify these exercises to suit your current skill level and goals and consult with your Exercise Physiologist to help create a custom routine.

More Than Just Exercise

At Harrison, we believe that prevention is built on small, everyday decisions. By combining Tai Chi’s mindful movement with practical strength exercises, you get the best of both worlds: support for your body, mind, and confidence. If you’re new to either Tai Chi or strength training, our Exercise Physiology teams design balanced programs tailored for each client, answering questions, and providing ongoing support, motivation and accountability. You’ll find that, with guidance and consistency, even brief daily practices can deliver lasting change.