Tai Chi programs prevented falls in community-dwelling seniors across 17 studies with over 4,000 participants.

The American Geriatrics Society recommends tai chi to prevent falls in older adults.

These programs reduce fractures, serious injuries, and fall-related healthcare costs.

Tai Chi improves balance and coordination by strengthening overall stability.

It builds muscle strength and endurance, supporting gait and mobility to prevent falls.

Cognitively enhanced Tai Chi improves global cognition, delays decline, and reduces fall risk.

Tai Chi may relieve degenerative arthritis symptoms and improve lung function in COPD, supporting safer mobility.

Tai Chi is a gentle practice of slow movements and meditative focus that cultivates calmness and flexibility.

It can be done standing or seated with no special equipment and adapts to mobility limitations.

The optimal dose for fall prevention is not established, but effective formats exist.

Common guidance is 30–45 minutes of balance and strength exercise three times weekly, similar to many Tai Chi classes.

Some programs report benefits with 10–15 minutes daily for 12 weeks or 1‑hour sessions twice weekly for 24 weeks.

Older adults with chronic conditions should consult their healthcare provider before starting Tai Chi.

Warm up, wear comfortable clothing and shoes, and breathe smoothly to prevent dizziness.

Improve home safety by removing tripping hazards, adding handrails, and upgrading lighting.

Combining Tai Chi with progressive resistance and balance training can further reduce fall risk.

Tai Chi is cost‑effective, needs minimal equipment and space, and suits seniors of all fitness levels.

Caregivers can assess parents’ abilities, increase intensity gradually, and offer encouragement.

Simple balance drills—standing on one leg and heel‑to‑toe walking—can complement Tai Chi at home.

Use reputable classes or videos and seek professional help when needed to ensure safe practice.

Tai Chi programs prevented falls in community-dwelling seniors across 17 studies with over 4,000 participants.

Title:

Content: Exercise programs meant to prevent falls in seniors may also help prevent injuries caused by falls, according to a new review.

Fall-related injuries are common among seniors and a major cause of long-term pain and disability. They also increase the risk of having to go to a nursing home and have a high economic cost.

The new findings, published online Oct. 29 in the journal bmj.com, suggest that "reducing the risk of falling and improving protective responses during a fall may be an important and feasible means of preventing fractures and other serious injuries in the elderly," the study authors wrote in a journal news release.

Well-designed exercise programs can prevent falls in seniors living at home, but there is a lack of evidence on whether such programs can help prevent fall-related injuries, said French researchers Fabienne El-Khoury and colleagues.

In this review, they analyzed 17 studies that looked at whether fall-prevention exercises lowered seniors' risk of fractures and other injuries caused by falls. More than 4,000 participants were involved in all.

Tai Chi was the exercise in two of the studies, but most of them used gait, balance, strength and functional training, which involves workouts that help people do normal daily activities.

Most of the programs reduced fall-related injuries and appeared to significantly curb falls that lead to fractures, serious injuries and medical care.

Balance training was emphasized in all of the exercises that were effective in preventing falls, the researchers noted.

More information

The U.S. National Institute on Aging has more about older adults and falls.

Latest videos

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

The American Geriatrics Society recommends tai chi to prevent falls in older adults.

Title:

Content: 7 Exercises Necessary for Perfect Balance
Balance is your ability to coordinate and control your body ’ s center of gravity – in everyday life you have to deal with this all the time!
For example, your balance ensures that you can walk without falling.
(Illustrated - Gettyimages)
Although it may not occur to you, you need a good balance to do almost everything, including walking, getting up from a chair and bending over to tie your shoes.
Balance training involves doing muscle-strengthening exercises that help keep you upright, including your legs and torso as these types of exercises can improve stability and help prevent falls.
And while there are intense balancing exercises like some very challenging yoga poses, others are as simple as standing on one leg for a few seconds.
If you have a problem with this, you can use equipment that forces your body to stabilize, such as a semi-circular stability ball.
Meaning of Balance
Balance is your ability to coordinate and control your body ’ s center of gravity – in everyday life you have to deal with this all the time!
For example, your balance ensures that you can walk without falling, that you can sit up straight, and that you can jump over a hole without falling.
Your body uses different systems: your eyes (the visual system) help you see the space around you, your inner ear (the vestibular system) records rotating movements and accelerations, and the receptors in your joints and muscles and the pressure receptors in your skin (together the stimulus receptor system) transmit changes in your posture.
All the stimuli your body receives through these systems come together in your central nervous system, and your brain in turn sends the message to your muscles that adapt immediately to prevent you from falling; all this has to happen at lightning speed and that ’ s what it should be, as our bodies have to adapt constantly as we move.
With the help of balanced training, you can teach your muscles to respond more quickly to brain messages as this allows you to improve fine motor and coordination skills.
Areas targeted by balance
• Middle: Yes, balance exercises target this area, you need strong core muscles to achieve good balance, many stability exercises work to exercise the abdominal muscles and other core muscles.
• Forearms: No, balance exercises do not target these ends, most balance exercises revolve around balance on your feet.
Legs: Yes, the legs are definitely areas where balance is targeted, and exercises in which you balance on one leg and then squat or lean forward also work to exercise the leg muscles.
Buttock: Yes, the same balance exercises that work on the legs also work to strengthen the buttocks.
Back: Another area targeted by balance exercises, where your core muscles include some of your back muscles.
Good balance depends on:
Sensory information from your eyes (visual system), muscles, tendons, joints (stimulation inputs), and balance organs in the inner ear (vestibular system).
The brain stem understands all of this sensory information combined with other parts of the brain.
Movement of your eyes to keep things stable in your vision and maintain your balance.
What are the benefits of balance training?
The benefits of balance training are great, for example:
• You can improve your posture and you can stand or sit better.
• Train your deep muscles, especially the muscles in the torso and around the spine.
• Reduce back wear and less muscle pain due to poor posture.
Prevent injuries during exercise and in daily life because your body is not constantly out of balance, causing muscle strain.
• Ability to perform movements more efficiently and smoothly.
A positive effect on how your body feels and your performance improves as you make faster progress.
• Improve the motor coordination of the body.
How often do you have to do this type of training?
You have to aim to do balance workouts one to two times a week, this applies to beginners all the way to advanced athletes, and it is very important that professionals improve their stability as well.
Simple exercises to get the perfect balance:
Tai Chi (Tai Chi)
Studies show that tai chi, a gentle exercise often called “movement meditation, ” can help you reduce falls if you ’ re older and have balance problems, a skilled teacher can show you slow and precise movements that help you not only achieve more stability but also boost your overall health and mood as well.
Standing on one leg (one-legged stand)
Start by installing yourself on the back of the chair or any other sturdy handle.
Raise one foot to approximately calf level and hold for 10 seconds.
• Repeat this 10-15 times and then move on to the other leg.
As time goes on and your balance improves you may be able to continue in this situation without fixating yourself on any purpose.
Weight Shifts (Weight Shifts)
Stand with your feet spaced by the width of your hip.
Slowly lean forward horizontally on one leg to bear all your weight while lifting the other leg off the ground.
• Wait for up to 30 seconds, then move to the other side.
You can do the same exercise while standing straight and raising one leg forward or left / right.
• Yoga and Pilates
To maintain your balance, you need muscles that can hold you while standing, walking, or doing other movements. These muscles are known as your “core muscles. ” Yoga and Pilates involve movements that help you stretch and strengthen these muscles, but first consult your doctor before starting and to learn the movements correctly it is a good idea to join a nearby class taught by a certified instructor.
Heel-to-Toe Walk
Walk slowly in a straight line.
• Touch your heel to the opposite toe as you progress.
Walk about 20 steps using the wall for support if you feel unsteady.
Back Leg Raises (Back Leg Raises)
To build up the lower back and buttocks, try raising your back leg while standing upright.
Hold a chair and lift one of your legs back without bending your knee or pointing your toe.
• Keep the leg on the floor slightly bent.
• Hold position for 5 seconds.
Do this 10-15 times with the first leg before moving on to the other leg.
• Squats (squats)
To strengthen the muscles of your legs and pelvis, do a squat exercise.
Stand up straight, make your feet slightly wider than your hips while pointing your toes forward.
Bend your knees and send your ass back, and slowly descend as if you were sitting.
Place your weight on your heels and arms in front of you or on your thighs.
Raise yourself once and repeat 10 times.
To get a better idea of how strong your balance is while standing, lift one foot and see how long you can keep it there, or test your balance as you move and try to walk as if you were on a tightrope for 10 steps and see how it goes, you ’ ve probably noticed that one side is much stronger and more coordinated than the other.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

These programs reduce fractures, serious injuries, and fall-related healthcare costs.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Tai Chi improves balance and coordination by strengthening overall stability.

Title:

Content: Learn about the sport of Tai Chi
The German health centre says Tai Chi is a centuries-old Chinese martial art, also known as shadow boxing.
It combines physical training, self-defense and meditation.
The focus of Tai Chi is on body tightening, mental alertness and breathing, the center explained, noting that motor training consists of a series of traditional Chinese physical exercises that flow smoothly with each other in order to achieve harmony between body and soul.
Muscle and Joint Stimulation
In this way all the muscles, tendons, joints and bones are stimulated and stretched in a gentle way.
The upright position of the back during exercise creates a stretching effect in the spine, relieving pressure on the intervertebral discs.
The nervous system is also positively affected by the gentle posture of the back.
Studies have suggested that tai chi reduces the risk of falls in older adults thanks to its ability to improve their balance.
The sport also has a positive effect on degenerative arthritis, the symptoms of which are knee stiffness, pain and swelling.
Improve lung function
Tai chi is also beneficial for chronic obstructive pulmonary disease (COPD) as it improves lung function.
It is also useful for patients with Parkinson ’ s, which affects the nervous system and its symptoms are disorders of movement, tremor of the hands, stiffness and instability of the body position, where sports contribute to improving balance and mobility.
In addition, tai chi improves the cognitive functioning of the brain, making it also useful for dementia patients.
On the other hand, slow flowing movements have a relaxing and meditative effect, helping to feel relaxed, calm and psychologically comfortable.
Source: German

Title:

Content: Study suggests tai chi is better than aerobic exercise at lowering blood pressure

According to a recent study, Tai Chi, an ancient Chinese martial art, lowers blood pressure more effectively than other types of exercise such as stair climbing or brisk walking. Over a year, Chinese researchers examined two groups of high blood pressure participants—one performing the Chinese martial arts and the other with aerobic exercise.

The study's authors argue that their findings, which were published in the JAMA Network Open Journal, should persuade medical professionals to advocate for moderate martial arts as a means of preventing heart disease in those with high blood pressure.

How was the study conducted?

The study included 349 individuals, 51.5% of whom were women, who had been diagnosed with prehypertension and were randomized to either the aerobic exercise or tai chi group. During a 12-month period, both groups engaged in four weekly 60-minute supervised sessions.

The aerobic exercise interventions comprised jogging, cycling, brisk walking, and climbing stairs. The tai chi group practiced Yang-style tai chi, which consists of 24 standard movements or forms. At baseline, six, and twelve months, blood pressure was measured. The mean change in SBP from baseline to 12 months, as measured while walking and in an office setting, was the main endpoint.

At the end of the research, blood pressure was within normal range in 21.8% of the tai chi group and 15.6% of the aerobic exercise group without medication. In the tai chi group, fewer patients had advanced hypertension (12.0% vs. 17.7%) than in the aerobic exercise group.

What is tai chi?

Tai Chi is an ancient Chinese martial art that has gained popularity as a kind of meditation and mind-body workout. Its roots are in traditional Chinese medicine and Taoist philosophy, which date back to ancient China.

Key features

This practice is known for its slow, methodical movements that seamlessly transition from one stance to the next. These motions, which are frequently continuous and circular, encourage balance, flexibility, and calmness.

This practice places a strong emphasis on the relationship that exists between the mind and the body. Practitioners emphasize developing an internal awareness, living in the now, and synchronizing their movements with their breath.

This practice includes aspects of meditation that promote a relaxed and concentrated state of mind. People who participate in the technique, which is sometimes referred to as "moving meditation," perform a series of flowing motions while paying close attention.

This practice incorporates a lot of weight shifting and deliberate walking into its routines, which can enhance balance and coordination. Because of this, this Chinese practice is very helpful for senior citizens and anyone looking to improve their stability.

Regular practice has been linked to many health advantages, such as higher mental clarity, lower stress levels, enhanced flexibility, improved cardiovascular health, and an overall sense of well-being.

These results clearly show that this Chinese practice can be very helpful in lowering sympathetic excitability and offering prehypertensive people primary treatment. This practice may be a more beneficial option for controlling high blood pressure than standard aerobic activities, especially for people with prehypertension, according to new research.

Future research is necessary to fully investigate the possible advantages and long-term impacts of this Chinese practice in the management of hypertension.

Edited by Divya Singh

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

It builds muscle strength and endurance, supporting gait and mobility to prevent falls.

Title:

Content: Health · Life
How to prevent falls in the winter? Scientific exercise helps reduce risk
December 10, 2021 16: 06 Source: People 's Daily Online
For older people, falling is no small thing.
According to the official micro-news of the China CDC, the low temperature in winter affects the physical activity of the elderly.
Rain and snow are common, and the ground is slippery and slippery to increase the risk of falls in the elderly
The China CDC reminds every elderly person and caregiver of the elderly to take the initiative to prevent elderly people from falling.
The Chinese Center for Disease Control and Prevention pointed out that scientific exercise can help reduce the risk of falls and fractures in the elderly, and the elderly do not break their exercise habits in winter and holidays, and can be replaced by indoor exercise when the weather is bad.
When the elderly exercise, under the premise of ensuring safety, attention should be paid to strengthening functional exercise such as balance ability, muscle strength and endurance.
For example, Taijiquan, Baduanjin and other sports can be carried out, and there are some small moves to strengthen exercise for preventing elderly people from falling.
Families are a common place for falls among the elderly.
The Chinese CDC suggests that the home environment can be adapted for aging.
For example, the ground anti-skid treatment, in the toilet, toilet, stairs and other positions to install handrails, remove the indoor floor height difference, improve indoor lighting and lighting, night can use night lights, replace the height and soft and hard uncomfortable sofa, etc., remove the indoor will hinder the elderly moving items.
In addition, the rain and snow weather elderly should be minimized to go out.
When the elderly go out, it is necessary to slow down the pace of walking, wear anti-skid shoes, don't put your hands in your pockets, and use a walking stick when necessary.
To choose a flat ground, few obstacles, handrails, good light road to walk.
When going up and down stairs, rolling stairs and steps, it is necessary to walk slowly and stand firmly.
(Editor: Sun Hongli, Lu Qian)
Related News

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Cognitively enhanced Tai Chi improves global cognition, delays decline, and reduces fall risk.

Title:

Content: Lifestyle Interventions and Cognitive Decline in Alzheimer's and Dementia

— "Without any change, the number of Americans with Alzheimer's disease could more than double"

MedpageToday

Cognitive decline in Alzheimer's and other dementias may be delayed for some at-risk older adults, recent clinical trials have suggested.

The ACHIEVE study, for example, reported that hearing aids cut the rate of cognitive decline by 48% over 3 years in older adults who had a high risk of dementia. And in a randomized controlled trial of people with mild cognitive impairment or self-reported memory concerns, cognitively enhanced tai-chi led to improved global cognition scores.

"Currently, two-thirds of Americans have at least one major risk factor for dementia," said Heather Snyder, PhD, of the Alzheimer's Association in Chicago.

"The need for effective risk reduction strategies to help all communities grows larger by the day," Snyder stated. "Without any change, the number of Americans with Alzheimer's disease could more than double by mid-century."

In 2015, the FINGER study in Finland was the first randomized controlled trial to show it was possible to delay cognitive decline using a multidomain lifestyle intervention.

In the U.S., the POINTER study is evaluating multiple ways to protect cognition in 2,000 at-risk older adults. "Recruiting for the clinical trial was successfully completed in March 2023," Snyder said. "The study is expected to begin reporting results in summer 2025."

"U.S. POINTER community-based teams recruited nearly 30% of participants from communities that are traditionally underrepresented in research, including racially and ethnically minoritized individuals and those from rural areas," she added.

New Clinical Trial Data

About 40% of dementia cases may be prevented or delayed by modifying 12 risk factors, according to a 2020 report from the Lancet Commission on dementia prevention, intervention, and care.

In the past year, several trials have shown that lifestyle interventions -- notably ones involving physical exercise or hearing aids -- could delay dementia onset. Two trials have combined exercise with a cognitive component, including a study of cognitively enhanced tai chi in older adults at risk for dementia, published in the Annals of Internal Medicine.

"Research has shown that both physical and mental activity may attenuate age-related declines in cognitive function and dual task activities, but combined physical and mental challenges may be more effective than either alone," said study co-author Peter Harmer, PhD, MPH, of the Oregon Research Institute in Eugene.

Cognitively enhanced tai chi was designed to synergistically stimulate neuroplasticity, Harmer noted. The regimen included an emphasis on performing properly despite an interfering mental or motor task, following instructions that required recalling names and detailed steps, and distinguishing correct from miscued instructions.

The study randomized older adults with mild cognitive impairment or self-reported memory concerns to stretching, standard tai chi, or cognitively enhanced tai chi for 1 hour semi-weekly for 24 weeks. The cognitively enhanced tai chi group outperformed other groups on improvements in both global cognition scores and dual-task performance while walking, with effects persisting at 48 weeks.

The SYNERGIC trial, published in JAMA Network Open, took a different approach to combining physical exercise and cognitive training. SYNERGIC randomized older adults with mild cognitive impairment to physical exercise with or without cognitive training and vitamin D supplementation for 20 weeks.

Overall, those who received aerobic-resistance exercises with sequential computerized cognitive training had improved cognition, but some results were inconsistent.

The multidomain intervention effect was larger than the improvement from exercise alone, reported Manuel Montero-Odasso, MD, PhD, of the Parkwood Institute in London, Ontario, and co-authors, and vitamin D supplementation showed no significant benefit. In several arms of the trial, cognitive improvements diminished slightly at 12 months, but did not revert to baseline levels.

Another intervention that showed promise was the use of hearing aids. Hearing loss is treatable in later life, which makes it an important public health target to reduce the risk of cognitive decline and dementia, noted Frank Lin, MD, PhD, of Johns Hopkins University in Baltimore, and colleagues who reported the findings of the ACHIEVE trial in The Lancet.

ACHIEVE assigned participants to one of two interventions -- either hearing aids or a health education program. Both groups received follow-up visits every 6 months, and cognitive tests were conducted every year for 3 years.

The trial's main analysis showed no difference in the rate of change in cognitive functioning between the hearing aid group and the education group. In a pre-specified analysis of participants with high risk for future dementia, however, cognitive decline was reduced over 3 years in those assigned to wear hearing aids compared with those who received health education.

Policies to Help Reduce Cognitive Decline

Research about Alzheimer's and dementia risk factors is evolving, and Lancet Commission researcher Gill Livingston, MD, of the University College London in England, is optimistic that policymakers will continue to use new insights to help reduce global cognitive decline.

Since 2020, several countries have taken steps to address modifiable risk factors, Livingston noted. "U.S. policy has changed, and many countries and the World Health Organization have issued new policy documents," she said.

In the U.S., the 2023 update to the National Alzheimer's Project Act included new risk reduction strategies, Livingston pointed out. The CDC also extended its Healthy Brain Initiative program with state and local health officials.

An updated Lancet Commission report about dementia is under review and should be published this year, Livingston said.

Disclosures

Snyder had no conflicts of interest.

Harmer reported no conflicts of interest.

Livingston had no conflicts of interest.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What has a study that includes the cognitively enhanced Tai Chi found out?

The cognitively enhanced Tai Chi group outperformed other groups on improvements in global cognition scores.

What health advantages have been linked to regular practice of Tai Chi?

What study was included in trials combining excercise with a cognitive compoent?

Cognitively enhanced tai chi in older adults at risk for dementia.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Tai Chi may relieve degenerative arthritis symptoms and improve lung function in COPD, supporting safer mobility.

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

Tai Chi is a gentle practice of slow movements and meditative focus that cultivates calmness and flexibility.

Title:

Content: Tai Chi Tops Other Exercises for Blood Pressure

More participants in a yearlong study saw their numbers drop than those who did aerobic exercises
By Gina Carey,  Newser Staff
Posted Mar 17, 2024 8:23 AM CDT

Signing up for a tai chi class might come with an unexpected health benefit: lower blood pressure. A new clinical trial found that participants with prehypertension or slightly elevated blood pressure had improved measurements after practicing tai chi for a year—even more so than a group that regularly did aerobic exercises, reports the Washington Post. The yearlong study split 342 adults in China into two groups. The first group was given an aerobic regimen—60 minutes of moderate exercise like brisk walking—to practice four times per week. The second group learned a tai chi routine to perform four times weekly for an hour.

The participants had their blood pressure measured six months in, and then again after a year. During the course of the study, they also received health education and were encouraged to follow a diet developed to improve heart health. While all participants were at risk of hypertension at the start of the study, 21.8% of people from the tai chi group saw their blood pressure lowered to an ideal range, while 15.6% from the aerobic group fell within that range, according to the study published in the journal JAMA Network Open. So what might explain tai chi's advantage in lowering blood pressure?

Ruth Taylor-Piliae of University of Arizona's College of Nursing tells NPR that tai chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress. She also notes that it's an accessible form of exercise. "I think the beauty of tai chi is that you don't have to have a special gym membership, you don't have to have special clothing," says Taylor-Piliae, who was not involved in study. "Once you learn tai chi, you can do it anytime, anyplace, anywhere. And it does kind of provide that calming, relaxing" effect. Other benefits associated with tai chi include improved balance, flexibility, and muscle strength, per Harvard Health. (More blood pressure stories.)

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What are some of the benefits of practicing Tai Chi regularly?

Promoting relaxation
Increased flexibility

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What health advantages have been linked to regular practice of Tai Chi?

An overall sense of well-being.
Enhanced flexibility.
Lower stress levels.

What are some of the benefits of practicing Tai Chi regularly?

Promoting relaxation
Increased flexibility

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What health advantages have been linked to regular practice of Tai Chi?

An overall sense of well-being.
Enhanced flexibility.
Lower stress levels.

What are some of the benefits of practicing Tai Chi regularly?

Promoting relaxation
Increased flexibility

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

What does Ruth Taylor-Piliae of University of Arizona's College of Nursin say about Tai Chi?

She tells NPR that Tai Chi's gentle, slow movements and controlled breathing tend to activate what's known as the parasympathetic nervous system, which relaxes the body during times of stress.

What health advantages have been linked to regular practice of Tai Chi?

An overall sense of well-being.
Enhanced flexibility.
Lower stress levels.

It can be done standing or seated with no special equipment and adapts to mobility limitations.

Title:

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Chinese Wrestling Walls Wants to Be Arrested “To Enter the United States ”
Pelosi escorted Feinstein's body from Washington to his hometown of San Francisco.
Sunshine Health Care Center Care for the Elderly with Love and Health
Age is only a number, mentality is the most important, in the sunshine three will make you live a happy life.
People to old age, it seems to go back to childhood, children playing with the ball, do not try to relive it.
A quiet and noisy old age requires a rest, a pleasure, a supreme enjoyment.
The spiritual calling of Tai Chi does not need to be “wild horses ” or“ white cranes shining their wings ”, but rather listens to the sounds of the universe, awakens the sleeping mind, expands the chest, turns the neck, and relaxes the beat, gradually adjusts the breath to natural fluency.
The elderly need the coordination of movement, but also need to exercise the strength of the muscles, gentle movements insist on doing a little every day, can also achieve physical improvement.
The elderly do have some inconvenience in the body, but there are people to help in the sun, and they still enjoy family and beauty.
Activity equipment on-site selection, depending on the person, simple and easy, the purpose of the exercise is clear, the same to achieve the fitness effect.
Throwing a small sandbag into a bucket seems simple, not easy, and requires patience, accuracy, and moderate strength.
Rings are more difficult than throwing sandbags, more need for direction accuracy, 10 times will miss nine times, but the more difficult the activity can mobilize the initiative and improve the excitement, exercise physical coordination, meticulous and patient.
Table tennis is China's national ball, the same is loved by foreigners, from the serve and the catch, to the push block to kill, technical difficulty, the movement of feet and body response, feel the ball has a high demand.
Spongebob game This activity is sitting together in a circle, the spongebob is held in the hand, with the rhythm of the music and the demonstration of the staff, the action can not be standardized, the imitation is not allowed to be very similar, as long as you do, as long as you are happy.
The "tai chi" under the guidance of the foreign leader does not need to "wild horses", nor do you need to "white crane bright wings", as long as you sit in a chair, the sound of a cosmic sound next to your ear, do a little simple action, more is to enter the meditative state of meditation meditation, or a psychological hint...
The nurses will check the body and guide the medication for some elderly members, such as loving care and care, and warm the heart of each elderly person.
The small sandbag at the tip of your finger to achieve stability, joy in a moment, the small movement is also satisfied and happy.
The elderly do have some inconvenience in the body, but there are people to help in the sun, and they still enjoy family and beauty.
Mini bowling ball, a throw of all the "10" points satisfied, small venues can still experience the fun.
Four people sit around, four walls, touch and eat round, and see who is the winner. The cards are full of heart, the cards are not happy on the face, and when they are eager to stop, the "Hu" sound has already sounded.
Drawing color, hand steady color, a beautiful picture on the paper, every time Danqing depicts, there is joy in it. Bingo is always playing, every time it faces suspense, listening to the digital announcement, and the level of 5 blocks connected.
Small table tennis, throw a lonely line, bounce into the cup, the direction, the strength is just right, in order to achieve the goal, seemingly easy, but need to slowly master the skills. With satisfaction, with happiness, with a morning of beauty, looking forward to a better tomorrow!
If you or a family member need day care services, please contact Sunshine Health Care.
Free consultation, free visit.
Nurse Sun: 301-250-3555.
Address: Germantown Store: 20420 Century Boulevard, Germantown, MD; Laurel Store: 5801 Ammendale Road, Suite D, Beltsville, MD; Frederick Store: 110 Thomas Johnson Dr, Suite 150, Frederick, MD
Sun Centre can assist you to apply for a medical white card, low-income medical insurance card), and elderly people with a white card can receive the services of the centre free of charge.
Long-term recruitment of chefs, helpers, drivers, CNA, RN, nursing staff, service staff, event assistants, administrative assistants, please send your resume to [email protected]
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Content: Supplement
The second half of life.
Health
Know More: Breathing after Exercise
The U.S. Centers for Disease Control and Prevention recommends improving mental health during the pandemic through physical and mental exercise.
There are many types of physical and mental exercise, most of which help to relax, reduce sympathetic nerve activity and increase parasympathetic nerve activity, regulate heart rate, breathing frequency and blood pressure.
Eight Duan Jin is a low-cost, highly effective physical and mental exercise. It takes only about 15 minutes to practice a complete set of movements, and you can learn it through online video.
Beginners start with the body movement. After learning the movement, you can combine breathing skills and focus your attention on the movement. Practice daily with a fixed schedule and maintain it regularly to help develop habits.
Don ’ t be too hungry or full during practice.
You can practice indoors or outdoors, but for smooth breathing and concentration, the practice environment should be clean and quiet.
For safety reasons, patients with chronic diseases should consult a doctor first; elderly people who are at risk of falling should learn from a teacher who has experience teaching the elderly, and should be accompanied during practice; or choose to practice the sitting eight-duan.
Note: 8 Duan Jin moves related reports
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The optimal dose for fall prevention is not established, but effective formats exist.

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The World Health Organization (WHO) recommends that people over the age of 65 engage in at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week, three times a week, to promote balanced and anti-fall physical activity.
Li Jiahui, director of the Community Health Section of the National Health Administration of the Ministry of Health and Welfare of Taiwan, said that at least 150 minutes of moderate-intensity aerobic exercise per week can promote health.
There are elderly people who have been exercising for nearly a year, and the squat toilet that was originally afraid has been successfully overcome and has a better quality of life.
Experts recommend that the elderly engage in 150 to 300 minutes of moderate intensity aerobic exercise per week, which has eight benefits such as increased muscle strength and muscle endurance, softness, balance, cardiopulmonary function, mobility, cognitive function, emotional stability, and social participation.
In Taiwan, for example, the National Health Administration has planned to install 288 Silver Hair Fitness Club locations from 2021 to 2025, 128 locations by 2023, and another 36 locations will be built this year.
Many sites not only provide sports course services, but also integrate nutrition and other health care, handmade courses or game interaction, so as to become a second warm home for the elderly to encourage each other, talk about home, and support each other, and jointly promote social participation and contribution of the elderly to enhance their sense of self-worth.
A woman who participated in the silver hair gym for nearly a year said that she used to go out to find a sitting toilet, but after long-term training, now squat toilet is no problem, feel that the lower limb muscles are "very strong", feel good spirit, good posture, and find friends and relatives to exercise together.
Zhou, who participated in the Silver Hair Gym for more than two years, said that the sports courses near the community are "seconds kill", and the exercise did not know the importance of training "small muscles", only know the training of biceps, triceps, etc., professional teachers teach to know how to exercise, to avoid sports injuries.
This year, 70 years old, he can still jump very high, muscle test increased by a kilogram, but also encouraged friends and relatives "no health, no amount of wealth is fake."
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Common guidance is 30–45 minutes of balance and strength exercise three times weekly, similar to many Tai Chi classes.

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Anti-debilitating. You need muscle training.
With age, even normal aging can affect daily life, including blurred vision, hearing loss, sluggish sense of smell, memory decline, etc. There is a timetable for body organs to age, but weakness is not normal aging.
Once the elderly have less muscle weakness, coupled with the impact of falls, bed, disability, early exercise to save the muscle to survive the old!
Can also do heavy training at old age to improve muscle strength and endurance
"I am so old, suitable for heavy training?" 70-year-old uncle Zhang stayed at home because of the epidemic, sitting on the sofa watching TV more times, more lazy to get up and exercise, began to decline in muscle strength.
Because the hands and feet are weak, eating often choke, see the doctor is diagnosed as the early stage of weakness, it is recommended to try "weight training", so that the body has enough load stimulation, effectively increase muscle strength and muscle mass.
Many people have the same reaction to hearing about heavy training as Uncle Zhang: Can I withstand this high-intensity exercise?
WaCare health platform sports expert He Hongyin explained that weakness is an age-related physiological geriatric syndrome. According to different levels of functional aging, the weaker the elderly, prone to cold, cough, fall and other conditions, physical function suddenly plummeted, and the healing effect is poor.
The elderly who fall in the pre-debilitating stage and the debilitating stage can effectively maintain, delay and improve the functional decline of the body through exercise intervention, including swallowing muscle groups.
It is recommended to gradually progress from low-intensity movements to steady muscle strength improvement, including aerobic exercise, muscle strength training, balance training and soft stretching. Start with a single exercise intervention, and gradually strengthen resistance training to strengthen the lower limb muscle strength to avoid falling.
Q1: How do you plan your initial training?
Objective To improve overall physical activity, and do 30-45 minutes three times a week, for a period of 3-6 months starting with low-intensity exercise, maintaining a certain frequency, and allowing the body to slowly get used to the amount of activity.
Practice repeated flexion and stretching of one muscle group and joints.
The intensity of exercise can be adjusted according to individual ability and to ensure personal safety during exercise.
Q2: What are the training principles for the elderly in the early stages of weakness and the level of weakness?
The first is "progressive resistance training", which uses self-weight or fixed exercise training equipment, elastic belts and other equipment to slowly increase moderate to high intensity training.
In the process, pay attention to the weight, number of groups, the number of times each group is repeated, etc., to produce progressive stimulation of muscles, strengthen muscle strength, increase muscle mass.
Another focus is "put on the lower limbs", the human body has 70% of the muscle strength in the lower limbs, more practice squats and leg squats, with the lower limbs to drive the whole body, promote blood circulation.
In addition, balance and gait training and cardiopulmonary fitness must also be included in the training plan.
Set a fitness calendar, aerobic exercise to strengthen cardiovascular
According to the ACSM American College of Sports Medicine cardio frequency recommendations, most adult exercise regimens should be at least 5 days a week of moderate intensity cardio, or 3-5 days a week combined with moderate to intense intensity cardio, supplemented by strength / muscle endurance, balance and softness training.
He Hongyin stressed that the biggest difference between the exercise prescriptions of the elderly and young people is the relative intensity of exercise.
The elderly should first pay attention to "safety" exercise, should first ask a doctor to assess the physical condition, exercise when the symptoms of chest tightness, asthma, and head dizziness need medical consultation; if there are no symptoms after exercise, you can gradually increase the intensity of exercise.
Before training, pull out the joint activity degree, extend from the foot to the body and spine, not only reduce sports injuries, but also make sports performance better.
Heavy training + aerobic combined strength training is an effective way to exercise, because it can improve muscle function, coordination, and cardiopulmonary function.
Type Take gradual weight-bearing resistance training, climbing steps, or other muscle activity that can be used for major muscle groups as slowly as possible, allowing the muscles to spend more time resisting resistance and creating more metabolic pressure.
Dr. Ho added that heavy exercise can improve cognitive function, and aerobic exercise can increase the cardiopulmonary fitness of the elderly, reducing the impact of aging and disease.
In addition to reaching the minimum amount of exercise, the elderly can also try to exceed the recommended number of physical activities to improve chronic diseases and health status, as more physical activity is known to have therapeutic effects.
In recent years, "explosive force training" has become popular. He Hongyin encourages elderly people to try it. Explosive force training helps to reduce the risk of accidental falls.
Q1: What is explosive training?
As you get older, your explosive power declines much faster than your muscle strength.
Various studies have shown that high-speed explosive training can bring more stimulation to the muscular nervous system, which helps to improve the response, balance and walking speed, and improve the overall exercise ability.
It is recommended to use less impact training tools, such as: air pressure, elastic force, swimming pool for practice, including self-weight training using their own weight.
Master the speed principle of the centripetal stage "the faster the better"; the centripetal stage "slow control", and emphasize the whole body, lower limb training action.
Self-weight training is the use of their own weight training, do not rely on a variety of equipment in the gym.
Common self-weight exercises include Push Up, Pull Up or Chin Up, and Pistol Squat.
Q2: What should I pay attention to in the muscular fitness exercise of mature people?
Attention should be paid to individual differences and help them build self-efficacy. After the physical evaluation of the doctor, please ask a professional coach to carry out heavy training + aerobic training, and a professional (coach) should accompany the exercise process.
Choose different training methods to meet different physiological needs, such as paying attention to special conditions such as knee arthritis, osteoporosis, and low balance function. It can be combined with complex functional movements (multiple muscle groups can be trained at one time) and isolated movement training (only one muscle group at a time).
In addition, He Hongyin specifically mentioned that people with obvious cognitive impairment can still do physical activity, but they need individual assistance.
Many diseases are caused by a lack of sufficient physical activity, and the knees and joints need to exercise early and do weight training in the pain stage.
Weakness requires multi-faceted exercise intervention, with the right way to exercise to strengthen muscle strength, is the only way to save the bone and protect the old.
Muscle strength, explosive strength training combined with medium and high intensity aerobic training, to increase the muscle strength and muscle mass of mature people have a great help, master the principle of progressive muscle strength training, together for the elderly to prestore muscle and muscle strength.
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How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Some programs report benefits with 10–15 minutes daily for 12 weeks or 1‑hour sessions twice weekly for 24 weeks.

Title:

Content: Fall protection training: wall side, back of the chair practice unbalance with armrests
Post Date: June 17, 2024
How to do exercise at home to prevent falls?
What should I pay attention to in training?
You can refer to the following training, the process should pay attention to the following 4 points:
1. Balance training should be practiced on the wall or behind the chair to ensure that you can hold the wall or the back of the chair to regain balance when you lose balance.
2. After strength training, local muscles of the thighs and hips may have a little fatigue. Muscle soreness is normal after 2 to 3 days of training.
3.
Walk and tread training should be practiced near walls or handrails to ensure safety
4. It takes 12 weeks of continuous training to have a more significant fall prevention effect.
If you have any questions about exercise, you should first consult a registered physiotherapist for professional advice.
Strength training: get up and sit low
Sit in a chair, extend your hand forward, and then stand up.
Slowly sit back in place and lean back on your hips when you sit down.
10 to 20 times per group, 3 groups; can train thigh and hip muscle strength
Strength training: open the feet
Keep your body vertical, your feet open to the outside, stay a little, and then slowly put them down.
Change the feet after each set.
10 to 20 times per group, 3 groups on each side; can train hip muscle strength
● Balance Training: Determination
Stand with your feet closed first, pay attention to the distribution of the center of gravity, try to maintain balance, tighten the wrist, hips and abdomen, and look forward to the fixed target.
Training should feel a little unstable to be effective. If you feel very stable, you can gradually increase the difficulty, such as heel to toe standing, single foot standing, etc.
Training lasts 1 minute, repeat 5 times
● Walking in Space: A Walk in Space
Lift your feet slowly while walking, then gently put them down.
The training focus is on slow and light, slowly increasing the time to lift your feet off the ground each time.
Pay attention to the shift of center of gravity between your feet, feel that one foot is stable, and then slowly lift the other foot; 10 to 15 minutes a day, you can rest between the two feet.
See also:
rb.gy / ypow84
● Walking steps: Striking sideways
Continue to walk back and forth to the left and right, pay attention to the leg to improve, and slowly speed up after proficiency, and try to join the jump.
10 to 15 minutes a day, during which you can rest
See also:
rb.gy / 07x4es
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Older adults with chronic conditions should consult their healthcare provider before starting Tai Chi.

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Content: Exercise prescription: Elderly Park fitness machine step up to protect cardiovascular health
Post Date: March 04, 2024
[Ming Pao News] In response to the increase in the number of elderly people, the government's parks and recreational venues have added "Elderly Fitness Garden" to encourage the elderly to maintain health and motivation, develop regular exercise habits, and establish a healthy lifestyle.
These fitness parks not only enable the elderly to enjoy sports fun, but also provide social occasions for the elderly to communicate with each other and broaden their life circle.
Wheelchairs of different heights are also available
The sports equipment in the park is diversified to meet the physical condition and sports needs of different elderly people.
Some of the equipment is also set to different heights, so that wheelchair users can enjoy the fun of sports.
In the case of upper limb training, it is more common to use the upper limb stretcher, Tai Chi kneader, arm-shoulder coordination activator, arm movement frame and upper body extension frame.
If you want to exercise your lower limbs, elderly people may consider using riding machines, treadmills and bicycle pedals.
For full body or waist training, there are full-body stretching devices, shoulder stretching devices, and waist twisters, which are common options in the park.
Increase muscle strength, improve balance, reduce the risk of falls
Different types of fitness equipment help to maintain flexibility in different positions of the body, while increasing muscle strength, exercise endurance, improve body coordination and balance, and reduce the risk of falling.
Proper exercise can strengthen the body, improve heart and lung function, maintain a healthy weight, improve blood pressure and blood lipids, and maintain cardiovascular health.
Exercise should be done with effort, maintain a moderate rhythm, and pay attention to keep breathing smooth.
At the same time, pay attention to physical changes. If you feel unwell, stop immediately and ask the person present or the staff of the park for help.
Please pay attention to your physical condition and limitations. Before using fitness equipment, you can consult your health care provider to determine the appropriate range and intensity of exercise.
Sports Safety Rules for the Elderly
‧ Warm up and moderate exercise for 10 to 15 minutes before and after exercise to help prevent muscle strain or joint sprain. Wear comfortable and breathable clothing and a pair of flat soles to provide adequate support and stability to your feet.
Before using health equipment, read the instructions next to the equipment to understand the correct use method to avoid injury caused by improper use.
Make sure the equipment is working properly.
If the equipment is found to be abnormal or damaged, do not use it forcibly, and inform the staff of the park immediately.
■ Keep breathing smoothly while playing with equipment.
1. Upper limb stretcher
Exercise: exercise the upper limb joints, strengthen the wrist and arm muscle strength, upper limb flexibility
Usage: Stand under the equipment, shake the handle with both hands, one hand pull the handle downward, the other hand straight up, the two hands alternately extend
Note: Upper limb stretchers of different heights are available in the park.
Elderly people choose according to their height.
Pay attention to the average rhythm during the stretching process, keep the arm vertical, avoid tilting or single hand pull the handle, so as not to strain the arm
2. Treadmill
Exercise: Strengthen lower limb muscle strength, body coordination, balance
Usage: Hold the handrail in both hands, put your feet on the pedal, step up and down alternately, and the rhythm is moderate
Note: Strollers are a high-consumption exercise, and elderly people should pay attention to their physical condition and ability.
Be careful to bend your legs slightly during practice. Do not swing forward and backward at the same time to avoid losing focus.
3. Tai Chi Kneading Machine
Exercise: exercise the shoulder and elbow joints, strengthen the upper limbs and thigh muscle strength, endurance
Usage: Stand on both feet with shoulder width, knees slightly bent, upper body straight.
Place your hands flat and grasp the handle. Breathe and turn slowly.
Note: Tai Chi kneader has different heights, the elderly choose according to their own height. The force should be moderate when turning, not too fast
4. Waist Twister
Exercise: Strengthen waist and abdomen muscle strength, waist flexibility, balance
Usage: Stand on the turntable with your feet slightly apart, grip the handrail with both hands, and turn the body vigorously to drive the waist and lower limbs to turn left and right
Note: When exercising, you should control the speed of the rotation, and the speed should be slow, so as to avoid pulling the muscles of the waist and back caused by too much speed and amplitude.
If you have back pain, stop immediately.
Demonstration: Mr. Lung (Volunteer)
Text: Ka Ching Lung (Occupational Therapist, Stroke Rehabilitation Programme, St. James' Settlement)
(Criticism of works published by this website is aimed at pointing out errors or deficiencies in relevant systems, policies or measures, with the aim of correcting or eliminating these errors or deficiencies and improving them through lawful means, with no intention of inciting hatred, dissatisfaction or hostility towards the government or other communities.)
Related Words: Fitness Occupational Therapy Health Elderly Fitness Garden Elderly Fitness Exercise Prescription Second Half of Life Daily Ming Pao - Health

Warm up, wear comfortable clothing and shoes, and breathe smoothly to prevent dizziness.

Improve home safety by removing tripping hazards, adding handrails, and upgrading lighting.

Combining Tai Chi with progressive resistance and balance training can further reduce fall risk.

How does Tai Chi help people with Parkinson's disease?

It can effectively improve the movement symptoms that may cause falls of elderly patients.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It limits the danger of falls among the elderly.

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Why did the Chinese Center for Disease Control and Prevention advised elderly people to practice Tai Chi?

Because it can prevent falls that may result in fracture.

Tai Chi is cost‑effective, needs minimal equipment and space, and suits seniors of all fitness levels.

Caregivers can assess parents’ abilities, increase intensity gradually, and offer encouragement.

Title:

Content: What should the elderly movement pay attention to?
Font Size:
We all know the importance of exercise in maintaining good health.
Some elderly people who do not exercise habits may want to start exercising, but worry that "so old to exercise, too late", Li Yongjian, senior physiotherapist at Ng Teng Fong General Hospital, said in an interview with Live Well, exercise is always better than not doing it at all, but pay attention to some details before starting.
If you want to start exercising, Senior Physiotherapist Mr Lai Wing-kin recommends that the elderly should take a gradual approach based on their physical condition and ability to move.
This means that the elderly can start with light exercise and gradually increase the number, intensity and duration of exercise according to the situation.
"We understand that getting started can be challenging for some older people.
Older people are advised to start with one of their favorite sports, such as brisk walking, swimming, dancing, qigong, tai chi, yoga, etc.
You can also invite friends and relatives to join a class or group to take care of the sport.
Now that technology is developed, you can download the right mobile application to monitor your own exercise, but also provide the power to continue to exercise.
When exercise has become a part of life, Mr Lai recommends different exercises to reduce dullness and to help reduce the risk of injury caused by excessive use of certain body parts.
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Simple balance drills—standing on one leg and heel‑to‑toe walking—can complement Tai Chi at home.

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National Health Agency: 1 out of every 6 seniors has fallen
During the past year, returning home and family, spend a few days together to find out whether grandpa and grandma are more inconvenient to move, and their health is getting worse and worse.
According to the World Health Organization (WHO), about 646,000 people worldwide die from falls every year, so it is important to prevent falls and injuries in older people.
According to statistics from the National Health Administration of the Ministry of Health and Welfare of Taiwan, one in six elderly people has a fall accident within a year. It is recommended that elderly people can strengthen muscle endurance and avoid falling accidents through five exercises at home.
Falls are also one of the main causes of accidents and deaths among the elderly, affecting not only the long-term physical, mental, social functions and quality of life, but also increasing national health care expenditures.
According to the results of the 2017 National Health Interview Survey, the proportion of people over the age of 65 who reported falling in the past year was 15.5%, and the proportion of people who fell and were hospitalized was 8.4%.
The National Health Administration recommends that anyone who has a grandpa, grandma or an elderly person over the age of 65 can perform five simple home exercises to train body softness, balance and muscle strength.
Body Softness Training
1. Shoulder rotation: Shoulder forward or backward rotation, each repeated 10 times.
2. Ankle movement: Place your feet flat on the floor, lift your toes up, rest for 10 seconds and then put them down. Repeat 10 times.
Balanced training
1. Stand on the floor, hand on the back of the chair, feet, heel wheel lift, repeat 10 times
Muscle Training
1. Sitting on the chair to lift the feet straight, each movement for 10 seconds, repeat 10 times.
2. Seated step: sit on the chair to do the step action, repeat 10 times.
The National Health Administration reminds that according to statistics, an average of 1 in 6 elders have fallen in the past year, and 1 in 12 elders have experienced a fall and seek medical attention.
It is recommended that the elderly can move at home every day to maintain a good habit of simple training, not afraid of years to bring vitality.
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How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

How doesTai Chi help prevent falls for older people?

It improves the balance of older people.

What are some of the benefits of practicing Tai Chi regularly?

What benefits does Tai Chi haves for healthy aging?

It helps to improve factors linked to a longer life like balance, mobility, and stability.

What did studies show about Tai Chi's health benefit?

It improves the balance of older people.

What do orthopedic specialists say about the benefits of learning Tai Chi?

Excercises like the horse stance in Tai Chi that can help prevent falls.

Use reputable classes or videos and seek professional help when needed to ensure safe practice.

Title:

Content: Relax: Dance, Relax, Embrace yourself and feel love
Post Date: May 01, 2023
[Ming Pao News] In the aging process, life is facing changes, the body is troubled by disease or even lost the other half, and the elderly are prone to emotional distress; coupled with the epidemic for many years, and the impact of relatives leaving Hong Kong under the tide of immigration, negative emotions are exacerbated.
In recent years, many studies have shown that the proportion of elderly people experiencing depression has increased.
Tung Wah Group of Hospitals (TWGHs), in collaboration with the University of Hong Kong and local registered dance therapists, has developed an intervention approach that combines “physical movement ” and the spiritual enhancement theory of the elderly –“ Dancing Aged x Happy Heart ” – to enable the elderly to express themselves through simple movements.
Ng Pei-yin, Senior Art Development Director of Tung Wah Group of Hospitals, who leads an activity group, said, “The advantage of expressing emotions through movement rather than speech is that some elderly people have general language skills, such as stroke and dementia, but can still use action if their upper limb mobility is not seriously affected. ”
The HKU research team recruited 146 elderly people with depressive symptoms to participate in the study to understand the effectiveness of this intervention, and found that the participants ’ depressive symptoms decreased significantly.
Rediscover the inner child and activate the happy time
There are 6 classes in the “Dancing Elder ”, each of which includes breathing exercises, thematic dance, and more.
Through rhythmic action, group action, impromptu action, etc. to help the elderly express their emotions. Wu Peiyin pointed out that there are links to express childhood games through action, so as to remind the elderly of their memories, find their inner children, remember the peace of mind at that time, rethink life has a very happy time, and avoid focusing on the negative side.
Before the end of each event, she encourages the elderly to embrace themselves, and the feeling of being hugged can make them feel loved and cared for: “When the elderly are young, they struggle for their families, dedicate their lives to others, ignore their love and cherish themselves, and we will remind them that they feel loved. ”
"tried to have an elderly person do this action will cry very hard," he remembered the last moment when his wife left, but when he went to the last class to do the same action, he felt relieved. "
Because the whole set of movements mainly use the upper limbs, Ng Peiyin suggested that the participants should have a certain upper limb activity ability; and should measure the strength, it is best to have family members at the side of the exercise, "if the negative emotions suddenly appear on the way, it is recommended to pause first, stabilize the mood."
She demonstrated two actions to help everyone relax. "In fact, it is not only the elderly, but the general population is stressed, which is suitable for relieving emotions."
■ Action 1: Stretch your arms
Practice:
Slowly raise your hands up while inhaling (Figure A)
2. After reaching the high position, open the hands each time the wheel flows in different directions (backward, Figure B + C; one hand forward, one hand forward, one hand backward; forward)
3. Breathe when lifting the master and exhale when opening the hand
■ Action 2: Love Cuddles
Practice:
1. Place your right hand under your left armpit and your left hand on your right arm.
2. Close your eyes and swing left and right (Figure D)
3. Breathe and hold yourself tight
4. Exhale and relax
5. Then caress the rest of the body and learn to treat yourself well
Reference video: bit.ly / 3ABua4z
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Content: Silver hair health _ How to deal with the elderly in the face of degenerative disability? Expert Tutor 4 Training
Author: Heho Health
Published: Updated:
Your body is old, not by ID card, but by vitality!
Active energy means that you are free to do what you want without physical limitations or physical disturbances, such as being able to walk, climb stairs, take things, dress, climb mountains, etc.
If the activity is good, anything can be done alone, indicating that the body is young, on the contrary, life can not take care of itself, low activity, is old!
With age, many elderly people are at risk of degeneration and disability of physical function, which affects not only their daily lives, but also their mental health and social activities.
Therefore, exercise training for the elderly is an indispensable health care measure that can help them to enhance muscle strength, muscle endurance, joint mobility, balance and coordination, thereby improving quality of life and delaying the effects of aging.
Sports Training for the Elderly (see below)
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However, exercise training for the elderly is not an easy task, and suitable plans and methods need to be developed according to the physical condition, exercise experience and goals of the individual. The training principles and techniques adopted by the elderly vary greatly from age to age.
Coach Will pointed out that the exercise training for the elderly can be divided into two categories according to the purpose: one is to improve bone density and balance, prevent falls and fractures; the second is to enhance cardiopulmonary capacity, prevent and improve metabolic fitness and chronic diseases.
This type of exercise training is designed to address the common physical problems of the elderly.
Anti-fall, anti-bone loosening, anti-muscle less muscle training
Mainly muscle training and movement control, Coach Will explained that bone density changes with age, hormones, diet, exercise and other factors.
If bone density is insufficient, it can lead to bone loosening, increasing the risk of fracture after a fall.
An important factor affecting bone density is body load, that is, the weight or pressure the body is subjected to.
If the body is not loaded enough, it will reduce the stimulation to the bones, which will prevent the bones from being renewed and strengthened.
Muscle strength training can boost bone density by increasing muscle mass and strength and increasing body load.
Balance refers to the ability of the body to maintain stability in different postures and movements.
Balance is affected by vision, hearing, vestibular system, muscles and joints.
If the balance is not good, it is easy to lose the center of gravity and fall.
An important factor affecting balance is muscle strength.
Coach Will, for example, some elderly people actually have a good sense of balance, they know that they are going to fall, and they know how to restore balance, but they do not have enough muscle strength and control to pull themselves back, so they have not been able to prevent the fall from happening at the moment of losing balance.
Therefore, the use of muscle training to help the elderly to enhance balance and body control is also the key to preventing falls.
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Three high looking for the door?
Cardiopulmonary endurance training promotes metabolic fitness
Controlling the three highs mainly depends on cardiopulmonary endurance training. Coach Will said that cardiopulmonary ability can affect metabolism, blood circulation and so on.
If the ability is not good, it is prone to poor metabolism, fatigue, easy asthma and other symptoms, and reduced daily activities will also increase the chance of chronic diseases.
Cardiopulmonary endurance training can improve cardiopulmonary function and metabolic fitness to prevent chronic diseases by increasing the intensity and time of exercise.
Elderly training principle: be able to cope with daily needs
When training the elderly, the main goal is to enable them to cope with the daily needs of daily life, such as shopping, walking, and traveling abroad.
These activities not only increase the physical activity of the elderly, but also increase their social interaction and psychological satisfaction.
Therefore, we will design suitable sports according to the needs and preferences of the elderly.
Sports coaches will also take care to control the amount of training, so that the elderly do not exercise too much or become too tired.
If the amount of training is too large, it may cause physical injury or counter-effect.
Trainers will adjust the intensity, frequency and duration of training based on the physical response and recovery of the elderly. They will also use testing tools or questionnaires to assess the physical function and health risks of the elderly.
Coach Will recommends that exercise training for the elderly should be done in the form of a small number of meals, that is, do some moderate exercise every day, instead of doing a lot at a time or only a few times a week.
This can make it easier for the elderly to digest and adapt to the load of exercise, and also allow their bodies to maintain a certain level of activity.
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Adjust training orientation according to age group
1.
50 ~ 60 years old
The elderly in this stage usually have certain work or family responsibilities, and there are also some high level of leisure activities, such as mountaineering, golf, tennis, etc.
They are trained to reduce the risk of these activities, such as joint wear, muscle strain, and so on.
At the same time, they also have a forward-looking concept, that is, to lay the foundation for the future of aging to prepare.
Therefore, they will pay more attention to movement control, muscle strength and muscle endurance training, and will also prefer sports performance or specific training.
2.
70 ~ 80 years old
The elderly at this stage usually have retired or reduced their workload. There are also some chronic diseases or sub-health conditions, such as three highs and joint discomfort.
Their training orientation is to delay disability and maintain self-care in daily life.
Therefore, they will pay more attention to balance, coordination and flexibility training, and will also prefer functional and leisure training.
3.
Over 90 years old
The elderly at this stage usually already have some degree of disability or cognitive impairment and need help or care from others.
Their training orientation is to maintain a quality of life and reduce physical and psychological discomfort.
Therefore, they will pay more attention to social interaction, emotional management, and cognitive stimulation training, and will also be more relaxed and fun training.
Remind everyone that exercise training for the elderly should be based on the physical condition and goals of the individual to make plans, not blindly follow others or mess with themselves.
It is recommended that the elderly before starting sports training, first find a professional coach and doctor to do an assessment to understand their physical strengths and weaknesses, and then according to the recommendations of the coach or doctor, choose the appropriate sports items, intensity, frequency and time, so as to ensure that the exercise training of the elderly is both safe and effective.
Sports training for the elderly is not only beneficial to the body, but also beneficial to the mind. Sports can make the elderly feel happy, confident and fulfilled. It also allows them to make more friends, increase social activities and enrich life.
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You can do this at home.
1.
Upper Limb: Standing Single Arm Rowing
Equipment: Dumbbell, Chair
Starting position: Hip and trunk movements are stable.
Support weight on one foot, support on one side of the upper extremity, relax the dorsal muscles on the training side, and stabilize the arms downward.
End position: Wide back muscle contraction, upper arm external rotation close to the body, elbow joint flexion to the back parallel.
Training muscle group: broad back muscle, core anti-rotation strength.
Instructor's words: It is necessary to pay attention to whether the lumbar spine is unstable during the dorsal muscle exertion, resulting in lumbar anterior flexion.
Pay attention to the rhythm of the scapula movement when exerting force (shoulder blade retraction > upper arm spin > back muscle retraction)
2.
Lower Limb: Seated Stand - Breastbelt (Hip Circle) Support
Equipment: elastic belt (hip ring), chair
Starting position: The torso and knee position is 90 degrees bent, the hip joint is extended and rotated outward.
End Position: Hip continues to spin, hips leave the chair, torso keeps core stable.
Training Muscles: Exercise Core and Hip Force Control.
Instructor's words: should pay attention to whether the knee is clamped, whether the lumbar spine is bent forward, whether the pelvis is tilted forward (should be avoided).
Use of the hip ring can increase the feeling of hip strength and reduce the knee clip.
Avoid the discomfort of patients with degenerative arthritis caused by internal clamping.
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You can do this at the gym.
1.
Upper limb: cable standing posture rowing
Equipment: Multifunctional Training Rack
Starting position: the trunk is stable and centered, the shoulder blade is outstretched, and the forearm and upper arm are relaxed.
End position: the core remains firm, the pressure is retracted after the shoulder blade, and the elbow joint buckles to complete the force.
Training Muscles: Wide Back Muscle, Trapezoid Muscle, Diamond Muscle
Instructor 's words: shoulder blade strength needs to be paid attention to, after the pressure, do not lift the neck to replace the strength.
2.
Lower Limbs: Heavy Front Crouching
Equipment: kettle bell
Starting position: feet with shoulder width, core strength is stable, weight is placed on the front of the chest
End position: The hips are rearward, the core is stable, and back to the starting position.
Training Muscles: Glute Major, Quadriceps
Coach 's words: When squatting, the knee should avoid the inner buckle, the core is stable, to avoid excessive pelvis leaning.
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【 This article is reproduced with permission from Heho Health. 】
"The content of this article reflects the views of the original author and does not represent the position of Hong Kong 01."