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Tai Chi for Seniors

Tai Chi, an ancient Chinese exercise which utilzes movements inspired by martial arts, can improve older adult's balance and coordination. Balance, stability and coordination are very important for seniors to avoid debilitating falls. They are also essential for the performance of functional everyday living skills.

One interesting study demonstrating how older adults respond to Tai Chi looked at a group of healthy seniors who performed 8 weeks of Tai Chi and a control group which underwent a health awareness educational program with no physical exercise.

The Tai Chi group performed moves such as head and neck rolls, weight shifting, various arm movements, balancing from two feet to one, and eye-hand fixation. The exercise group performed significantly better on balance measures designed to test each person's patterns and position ability. Balance and coordination improvements were noted as early as 4 weeks with improvements continuing into the eighth week.

As we age, the sensory and proprioceptive systems in our body controlling balance and coordination begin to decline. Tai Chi is a low impact exercise form seniors can participate in to increase balance in a short period of time. This is great news for our growing population of senior citizens who need a suitable and enjoyable fitness program.

About the Author: Dr Lanny Schaffer is an Exercise Physiologist and president of The International Fitness Academy. For more cutting edge research and fitness information for all ages and health populations go to

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