Tai Chi: A Modern Exercise for the Old Fashioned

This For some seniors, exercise is a term that often has as much negativity associated with it as a four-letter word. Not only can exercise be a pain to make time to do, but it often can be boring, mundane and quite literally a pain with the limited mobility of some seniors.
While there is nothing wrong with the many seniors who choose to exercise the “old fashioned” ways, there are a few that are broadening their horizons when it comes to living a healthy lifestyle. One modern exercise technique that is quickly catching on with a number of seniors is Tai Chi.

With all the benefits Tai Chi has for an aging person, it is a wonder why this Chinese exercise therapy did not catch on years ago in the United States. There are three major components of Tai Chi: movement, meditation, and deep breathing – all of which are easily in the capacity of most seniors.

The movement is slow and gentle and is designed to improve balance, agility, strength, flexibility, stamina, muscle-tone and coordination. Much of the movement is associated with serene aspects of nature, such as one movement called “wave hands like clouds.”
The meditation aspect of Tai Chi is designed to soothe the mind, improve concentration, and lower blood pressure and heart rate in the process. The meditation, paired with the deep breathing exercises, is great for blood flow and supplying the body with fresh oxygen and nutrients.

A normal session lasts about an hour and follows a normal routine. There is a short warm-up exercise before the actual Tai Chi begins, and then there are 20-100 Tai Chi movements that make up “forms,” which is similar to a “set” in conventional exercise programs. A form takes about 20 minutes on average. Movements are instructed to be slow and meditative, with particular emphasis on the deep breathing. Following the “forms” there is a cool-down exercise, relaxation, and then more meditation to complete the session.

One of the joys of Tai Chi for seniors is the gentle, low impact nature of the exercise; there are no difficult stairs to climb, fast jarring movements or weights to lift. Another positive feature is the spiritual environment that a session encompasses. One of the central ideas is the connection of the mind, body and soul, an idea which appeals to many seniors.

There are many ailments that plague a number of seniors that Tai Chi can help ease. For example, due to the use of muscles that aren’t often utilized, coupled with the deep breathing exercises, Tai Chi is a wonderful therapy for high blood pressure. Beyond that, Tai Chi has been known to help fight off or prevent chronic pain, heart disease, osteoporosis, arthritis, and even asthma, again, due to the deep breathing exercises. It can also defend against other respiratory problems like emphysema and bronchitis. Tai Chi also works stiffness in joints and muscles.

Another positive aspect of Tai Chi is the fact that the exercise regimen can be modified according to athletic ability and range of motion. It is even safe for those in wheel chairs, as the exercises focus so much on breathing and stretching, as opposed to mobility.

So the next time the doctor tells you that you need more exercise, don’t sweat it out on the stair-master or elliptical, give Tai Chi a try.

Frank M. Skrip, Jr. is a public relations intern at Concordia Lutheran Ministries and masters candidate at Point Park University.