Tai Chi For The Elderly: Strengthen Your Mind And Your Body

Many seniors have a bit of a love/hate relationship with exercise.

We love how exercise keeps us healthy and strong, allowing us to continue to live life actively and independently.

However, we hate that a lot of exercises require an intense impact on our joints and bones, leaving us sore and in pain.

For those of you who have this same conundrum, allow us to introduce you to the Chinese martial art of Tai Chi.

Tai Chi is a graceful form of exercise consisting of very slow and controlled movements. The ultimate purpose of practicing Tai Chi is to harness the ‘life energy’ within our bodies to flow steadily and to promote total harmony of the mind and body.

Those who practice Tai Chi contribute improved moods, increased mobility, and stress reduction to their participation in martial art.

In addition to all of the previously mentioned benefits, studies suggest that Seniors who practice Tai Chi can increase their strength and balance, helping to prevent falls.

The benefits of this incredibly simple exercise are extraordinary, especially for seniors!

To get you started on your Tai Chi journey, we’ve put together a list of Tai Chi exercises that are perfect for beginners!

Try them out for yourself and let us know what you think in the comments!

1. Start with a warm-up

Warming up for your Tai Chi exercises is the best way you can prepare your body for the rest of your routine.

You can start by standing with your legs shoulder-width apart and your arms hanging loosely by your sides.

Begin slowly rotating your hips while letting your arms flap against your body as you move.

After you’ve completed your hip rotation, you can bring other body parts into the movement such as your neck, shoulders, and spine.

Continue for 1 – 2 minutes.

2. “Touch The Sky”

Start by finding a comfortable chair and sitting up with your back flush against the back of the chair. Bring your hands to your lap with your palms facing upward.

Inhale slowly and deeply while raising your hands to your chest with your palms facing outward and then reach your hands above your head slightly (your elbows should be relaxed).

As you exhale, relax your hands and lower them gently to your side. Repeat.

3. “Part The Horse Mane”

Hold your hands horizontally in front of your chest, one on top of the other with palms facing toward each other.

Allow some space between your hands, as if you were holding a ball. Shift your weight to the foot on the same side of your body as the hand you have placed on top of the “ball”.

Slowly, step forward with your opposite leg and allow your weight to shift to it, and move the hand on the bottom of the “ball” forward, as if you were tossing the “ball”.

Bring your other hand back down to rest. Repeat.


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