Tai Chi has been repeatedly demonstrated by scientific research and health authorities to be an effective approach for fall prevention and physical stability enhancement in older adults.

Falls are a major concern for the aging population, often resulting in significant injuries, functional decline, and loss of independence.

As a response, numerous studies and expert guidelines have explored the role of exercise—especially Tai Chi—in mitigating this risk.

A thorough review of 17 scientific studies, comprising over 4,000 senior participants, found that structured exercise programs focusing on balance, such as Tai Chi, effectively reduce fall-related injuries in community-dwelling older adults.

Among the studied interventions, programs incorporating balance training showed the most consistent benefits, with Tai Chi highlighted as a core practice in two of the evaluated trials.

These findings reinforce the central role of balance-focused exercise, like Tai Chi, in fall prevention strategies for older adults .

Health authorities also explicitly recommend Tai Chi for seniors at risk of falling.

For instance, the Chinese Center for Disease Control and Prevention promotes Tai Chi as a beneficial form of exercise to strengthen balance, muscle power, and endurance, directly targeting factors that predispose older individuals to falls and fractures.

The agency advocates for its integration into daily routines throughout the year, advising practice indoors if outdoor conditions are unfavorable .

Supporting evidence from international community programs, such as the 'Moscow Longevity' project, further confirms Tai Chi’s safety and adaptability for elderly participants.

In these adapted group classes, teachers have observed not only measurable improvements in balance and coordination, but also cognitive benefits including gains in memory and attention.

Importantly, the sessions are designed to be non-traumatic and inclusive, accommodating a wide range of physical abilities .

From a mechanistic perspective, Tai Chi’s emphasis on slow, deliberate, and flowing movements enhances key elements of physical stability.

The routines use mindful weight-shifting, controlled posture changes, and coordinated walking patterns, which challenge and improve the body’s capacity to stabilize and respond to rapid changes in position.

This translates into better muscle strength, core stabilization, coordination, and ultimately a heightened ability to avoid or arrest a potential fall .

Beyond direct fall prevention, Tai Chi offers a comprehensive range of physical and psychological benefits for the elderly.

Participation in Tai Chi has been associated with reductions in depressive and anxiety symptoms, improved cognitive function, and enhanced overall psychological wellbeing.

These broader effects support healthy aging, contributing to greater independence and life satisfaction .

Clinical research also shows that Tai Chi surpasses some other forms of exercise for seniors.

In controlled trials involving older adults, those practicing Tai Chi demonstrated more significant improvements in balance and the ability to perform “dual-tasking”—walking while engaging in another cognitive or physical activity—when compared to participants who only took part in stretching exercises or standard forms of Tai Chi not tailored for cognitive enhancement .

Health organizations and geriatric care experts widely endorse Tai Chi not only because it is effective, but because it is safely adaptable for most seniors.

The practice has an inherently low risk of causing injury thanks to its gentle, slow-paced, and non-impactful movement patterns.

It does not require equipment or a high level of baseline fitness, and can be personalized for individuals with mobility constraints or for those who find conventional exercise intimidating or difficult.

This adaptability ensures that Tai Chi is accessible for a wide range of older adults—including those who are frail, have chronic health conditions, or are new to regular physical activity .

To better understand what Tai Chi would be like for your aging parents, it is helpful to know its background and how sessions are typically structured.

Originating as a centuries-old Chinese martial art, Tai Chi integrates movement, self-defense principles, and meditation.

In practice, however, modern Tai Chi for health is centered around slow, rhythmic patterns of movement performed while standing or occasionally seated.

The Yang style, which is commonly used in beginner and senior classes, consists of 24 standard forms that transition fluidly from one position to the next.

Each session may begin with a gentle warmup and then progress through the prescribed sequence of flowing motions.

Key elements include focusing on posture, moving the limbs in smooth arcs, synchronized breathing, and cultivating internal awareness—attributes sometimes referred to as "moving meditation" .

Classes are typically conducted by a certified instructor who demonstrates each movement and guides participants through the sequence.

There is an emphasis on comfort, correct alignment, and an absence of strain.

Unlike high-impact sports, participants are encouraged to modify movements as needed, making Tai Chi forgiving to those with arthritis, stiffness, or other medical limitations .

As with any physical activity, certain considerations should be taken into account before starting Tai Chi.

While the risk profile is low compared to other forms of exercise, individuals with severe balance problems, recent injuries, or unsteady mobility may initially require supervision or a program specifically adapted to chair-based or assisted Tai Chi.

It is also advisable to consult a physician prior to beginning a new exercise regime, especially if your parents have complex medical histories or are recovering from surgery or illness.

However, for the majority of older adults, especially those living independently, Tai Chi presents a safe and effective means to enhance balance, reduce the risk of falls, and improve overall health .

In summary, Tak Chi is a validated, practical, and well-tolerated exercise for fall prevention and balance improvement among older adults.

Its recommendations by public health bodies, corroboration in clinical studies, and additional physical and psychological health benefits make it an excellent choice for seniors seeking to maintain independence and reduce fall risk.

With its adaptable and supportive structure, Tai Chi is suitable for most elderly individuals, including those who may otherwise struggle with conventional forms of exercise .

If your parents are interested in trying Tai Chi, look for local community centers, senior centers, or health clubs that offer classes specifically designed for older adults or beginners.

Instructors experienced with senior populations can further tailor routines to individual needs, ensuring comfort and maximizing the potential benefits for balance and fall prevention.

Tai Chi has been repeatedly demonstrated by scientific research and health authorities to be an effective approach for fall prevention and physical stability enhancement in older adults.

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

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.

Falls are a major concern for the aging population, often resulting in significant injuries, functional decline, and loss of independence.

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

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.

As a response, numerous studies and expert guidelines have explored the role of exercise—especially Tai Chi—in mitigating this 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 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.

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 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.

A thorough review of 17 scientific studies, comprising over 4,000 senior participants, found that structured exercise programs focusing on balance, such as Tai Chi, effectively reduce fall-related injuries in community-dwelling older adults.

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.

Among the studied interventions, programs incorporating balance training showed the most consistent benefits, with Tai Chi highlighted as a core practice in two of the evaluated trials.

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 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.

These findings reinforce the central role of balance-focused exercise, like Tai Chi, in fall prevention strategies for older adults .

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.

Health authorities also explicitly recommend Tai Chi for seniors at risk of falling.

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.

For instance, the Chinese Center for Disease Control and Prevention promotes Tai Chi as a beneficial form of exercise to strengthen balance, muscle power, and endurance, directly targeting factors that predispose older individuals to falls and fractures.

Title:

Content: Fractures and osteoporosis are related to osteoporosis: "Women have four times more osteoporosis than men."
Casual Spending 14: 15 2021 / 11 / 01
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The orthopedic surgeon said the fracture was related to osteoporosis.
Chief Executive Carrie Lam was hospitalized with a fractured elbow, attracting concern.
Orthopedic specialist Huang Huabang said that fracture and bone density are closely related, "bone regeneration and loss to maintain a balance, regardless of whether men and women have passed a certain age, if the bone is loose, the bones are fragile, and the support is insufficient, even if the impact is not too large, it will lead to fracture."
How to avoid osteoporosis, it is better to listen to what Dr. Huang said.
Orthopaedic specialist Dr Wong Wah-pong said that early menstruation in women and smoking and drinking in men can cause osteoporosis, which can lead to fracture problems.
(Photo by.. istock)
The martial arts novels often describe martial arts practitioners as "marvelous skeletons," but the orthopedic specialist Huang Wah-pang says:
Bones are actually like wallets, children and puberty development, is "more money than money laundering", the body bone building function is strong.
By age, bone loss is greater than bone preparation, and osteoporosis is serious under the imbalance.
Huang Hua-pang says that women who are smaller and have early menstruation, those who have thyroid or adrenal gland secretion disorders, or who have problems with the absorption of nutrients after surgery in the intestine, are more likely to develop osteoporosis.
Orthopaedic specialist Dr Wong Wah-pong explains the relationship between fractures and osteoporosis. (Photographer: Fung Pak-wai)
Does osteoporosis make you shorter?
Whether osteoporosis is a disease or not, says Huang Hua-pang, there are many things that can be done.
In many cases, there are no signs.
But as an orthopedic surgeon, careful observation is not without signs.
For example, women ’ s early menstruation, and men ’ s smoking and drinking will increase the alertness of diagnosis.
In addition, if you have osteoporosis, the body will slowly become short, like the kitchen cabinet in the home is high enough to open, and start to play stool.
This is because osteoporosis causes several sections of the spine to be flattened, and when walking, the gravity drops, people will become short or cold back.
Sometimes I see the elderly people with paper skin bent back, which is precisely the effect of osteoporosis.
The image shows the normal bone density (above), compared with the osteoporosis of the bone (below). (Photographer: Fung Pak-wai)
Fractures are most common in 4 locations
Dr. Wong said that osteoporosis, women are about four times higher than men, and white and Asian people have higher rates than black people.
For fractures caused by osteoporosis, Dr. Wong said there are four most common locations.
Including the proximal part of the femur (thigh bone) of the neck and between the bulge, followed by the lumbar vertebrae, the distal part of the bone (wrist) and the proximal part of the humerus (shoulder), of course, elbows can also occur.
In several cases, the fracture of the femur and lumbar vertebrae is the most serious. "The elderly must not rise from this position, and they must call an ambulance to be sent to the hospital, and at least they can walk after the fracture of the upper limb."
After the fracture of the femur, surgery should be done after X-ray.
But the problem is that after surgery, the ability to move will also decrease, such as walking with a cane, using a wheelchair and so on.
Milk products and wheat skin are rich in calcium to prevent osteoporosis.
(Photo source..
Economic Daily Photo Gallery)
Preventing osteoporosis, food and exercise
Dr Wong said there was also a osteoporosis test, known as a Dual Energy X-ray Absorber (DEXA), which measured bone density by T-score. The bone density classified by osteoporosis degree was compared with young people of the same race who were at the peak of bone density to show the extent of bone loss.
To prevent osteoporosis, one of the components is supplementing calcium and vitamin D, such as milk products, salmon, sardines, tofu, wheat skin, etc. It is not necessary to eat calcium tablets. Vitamin D helps bones absorb calcium from the blood.
Of course, doing 30 minutes of exercise a day can also be beneficial. “Exercise can stimulate bone cells to make new bones, such as dancing and running slowly, ” Dr. Wong said.
In addition, you can also learn tai chi to strengthen the stability of the body, learning horse steps is not easy to fall, but also can slow down the pace of life, mood can slow down. 」
The elderly can do tai chi, strengthen the stability of the body, it is not easy to fall and cause fractures. (Photo source.. Economic Daily Photo Library)
For those with low bone density, Dr. Wong recommends doing less yoga and tennis, which require torsion. "Skiing and bouncing beds may not be suitable, and if bone density is not high, it is more likely to fall."
Reporter: Fung Pak-wai

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.

The agency advocates for its integration into daily routines throughout the year, advising practice indoors if outdoor conditions are unfavorable .

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

Supporting evidence from international community programs, such as the 'Moscow Longevity' project, further confirms Tai Chi’s safety and adaptability for elderly participants.

Title:

Content: Homepage

A financial analyst explains how tai chi 'stress bending' helped her avoid burnout in her high-stakes career

  • Former financial analyst Shirley Chock said tai chi helped her thrive in a career prone to burnout.
  • She now teaches tai chi full-time to help others boost their focus and energy while reducing stress.
  • Tai chi has been linked to a longer life, lower risk of illness, and better mental health, research suggests.
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Former Yale financial analyst Shirley Chock is no stranger to stress.

Throughout her career, she saw her peers crumbling from the pressure of juggling a heavy workload and high-stakes assignments while trying to keep their health and their personal lives afloat.

In contrast, Chock found herself much better off, working her way up through the ranks to a manager position and even netting a Working Mother of the Year award, with energy to spare.

Her "secret" to success? Tai chi, a traditional Chinese martial art known for slow, gentle movements, which she said helped her stress-proof her routine.

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"I realized I was applying what I was learning in the martial art to my career and my life," she told Business Insider. "It was like I discovered a secret scroll because no one talked about tai chi in this way."

Tai chi was the key to staying healthy, focused, and energized in a career that left colleagues burned out, according to Chock.

"They just seemed like they were beaten down and facing obstacles all the time. And it was a much easier road for me to navigate the career," she said. "I had energy at the end of the day."

The experience was so profound that Chock left her finance career to teach the art full time with Aiping Tai Chi, a Connecticut-based school with a growing social media presence.

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Now her goal is to create an "army of stress-benders," demonstrating how to use tai chi to reduce stress, improve focus, and boost physical and mental health even (or especially) in a fast-paced, ambitious lifestyle.

"It helps you to stay centered so that you don't get distracted by all of these things that are trying to pull you away from your focus," Chock said.

How tai chi can make you mentally and physically stronger as you age

Chock found tai chi by accident. She initially used the deliberate, graceful movements of the practice to recover from an injury while training and competing in mixed martial arts and kung fu.

"I thought it would just be a recovery thing for me because I really wanted to do the cool acrobatic moves," Chock said. "I had this misconception that had was for old people like everybody else."

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It's true that tai chi has some serious benefits for healthy aging, helping to improve factors linked to a longer life like balance, mobility, and stability. Evidence also suggests it can help lower blood pressure, even in younger people. Practicing tai chi has been linked to better wellbeing, lower risk of anxiety, and fewer symptoms of depression in some studies.

But Chock was most excited about how learning tai chi was teaching her about habits to improve focus and energy in the rest of her life, and became hooked on the challenge of mastering the subtly of the art.

For instance, the tai chi concept of allowing your body to flow with gravity instead of resisting it beautifully illustrates how you can choose to respond to life challenges too, prioritizing what matters instead of becoming distracted by conflicts that ultimately aren't worth your energy.

Practicing stress management and focus through movement not only gives you the physical benefits of the exercise, but a deeper understanding of what it means than you might get from picking up a self-help book.

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"You might learn it in theory, but then when you need to apply it, you don't actually have it," Chock said. "Tai chi is a way for you to understand these philosophies in life by learning them through your body. In that moment where you're overloaded, the body just knows what to do."

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In these adapted group classes, teachers have observed not only measurable improvements in balance and coordination, but also cognitive benefits including gains in memory and attention.

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 improves the balance of older people.

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

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?

Importantly, the sessions are designed to be non-traumatic and inclusive, accommodating a wide range of physical abilities .

Title:

Content: Psychological Tea Room
[Psychological Tea Room] Chinese unique psychological pressure, how should be relieved?
Psychological Tea Room
PICTURE POSED BY MODEL.
A woman showing signs of depression.
PRESS ASSOCIATION Photo.
Source: Press Association
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Published 9 November 2022 at 1: 43pm, updated an hour ago at 1: 46pm
By Olivia Yuan
Presented by Olivia Yuan
Source: SBS
SBS ’ five-part series of Chinese Mandarin podcast “Psychological Tea Room ” will meet you every Wednesday to discuss the common psychological problems of the Chinese community.
Make a cup of hot tea for your heart and speak to your heart.
This issue: What activities are good for our mental health in daily life? (Click on the audio above to listen to the full podcast)
Published 9 November 2022 at 1: 43pm, updated an hour ago at 1: 46pm
By Olivia Yuan
Presented by Olivia Yuan
Source: SBS
Key points
• Professional psychological intervention is the most professional and effective help to deal with psychological crisis
• You can find culturally appropriate psychological assistance and support through a family doctor or appropriate government agency
• In daily life, tai chi, qigong, meditation, mindfulness practice, mountaineering, sports, and even square dance can make you feel more happy.
In our previous podcast, we discussed common but unique psychological phenomena in the Chinese community.
It turns out that in our culture, things that seem to happen every day and are experienced by many people – such as the universal, only high reading; such as the seven-year itch, the birth of marriage, and the plight of the rainbow community, the elderly … these are all triggers of psychological stress.
So, at this point, we should answer the question: What can we do to deal with these psychological pressures?
What are the traditional, casual ways that can regulate our long-term mental health?
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How to find the right psychological assistance for you?
Of course, the most direct and effective way to deal with a psychological crisis is to seek help from professional psychological support.
So, how do you find the psychologist you need in Australia?
Sydney-based clinical psychologist Noris Ma tells us that mental health is embedded in the health care system in Australia.
He stressed that Australia has a broad definition of mental health.
It is not a serious mental illness to be considered a mental health problem.
In Australia, you can find psychosocial support for multicultural groups speaking your language in a variety of ways.
Source: Getty / Getty Images
"It refers to anything that affects a person's normal emotional state, cognitive function, or well-being in life, such as performance at work, which can be called mental health."
Ma Xincheng said that if you have a mental health problem, you can seek a family doctor to make a preliminary assessment, if necessary, further refer to a clinical psychologist or psychiatrist, make a psychological assessment, and give corresponding psychological intervention.
If you believe that language is a barrier to seeking professional psychological assistance, there are various ways you can find support for a multicultural community that speaks your language.
The reason why we recommend you to find a doctor at the beginning is because many family doctors will have Chinese background psychological resources.
Ma Xincheng, Clinical Psychologist
He said the state has a Transcultural Mental Health Centre.
This is a special mental health unit set up by the state government to support the psychological needs of multicultural communities.
"For example, if everyone asks for help in the hospital, the doctor thinks you have psychological problems."
Your problems need to be understood from a cultural point of view, not just from the extent of a disease, the hospital will contact the institution, please speak Chinese mental health workers contact the doctor or government staff. ”
“Through culturally appropriate psychological assessments, and then to provide appropriate, culturally appropriate psychological interventions. ”
In addition, every 500 students in the school must be afraid of having a professional psychological support staff, and some enterprises and government departments also have EAP (Employee Assistance Programs) assistance programs to provide mental health support for employees.
What traditional sports and daily activities contribute to mental health?
In fact, in our daily life, there are many activities that contribute to mental health.
Taiji, Qigong, meditation, mountaineering, sports, and even square dancing can make you feel more happy.
Tai Chi
Angela Zhu is a registered Chinese medicine practitioner and a decades-long community taijiquan instructor.
Zhu Tian is a registered Chinese medicine practitioner and a decades-long community taijiquan instructor.
Credit: Angela Zhu
Since coming into contact with tai chi at the age of 19, she has found that the sport has an adaptive effect on her physical and mental health.
At that time, there was a change in the family, and the mood was bad, so I used to eat to compensate.
Then the person gets fatter and the mood gets worse.
Zhu Tian, Registered Chinese Medicine Practitioner
"There was no concept of depression back then," she said.
At the suggestion of others, by insisting on practicing tai chi, Zhu not only succeeded in losing weight, but also got rid of depression.
She believes that medical theory and traditional Chinese techniques are interrelated in terms of physical and mental adaptation.
"Traditional Chinese medicine theory, tai chi, medical qigong, the principle is to balance yin and yang, regulate qi and regulate blood, through different ways to make people physical and mental health."
"Through the lifting and closing of the body, you run the qi and blood."
Zhu Tian believes that the practice of tai chi is very important.
Credit: Angela Zhu
Taijiquan is a martial arts boxing method, with Chen clan, Yang clan, Wu clan, Wu clan, Sun clan, and many other schools.
From the perspective of regulating mental health, Zhu Tian believes that beginners do not have to be overly entangled in factions and paradigms, and can learn from the most basic eight styles and adhere to them.
Moreover, pay attention to standing, sitting and walking, and integrate tai chi into daily life, so that it has a positive effect on maintaining the body and mind.
"Usually it is necessary to walk with the air of Dantian, and the air sinks down to feel the legs are hard."
Shoulders should be above your hips, ears should be on your shoulders, put in a straight line, and then you can sink the air to the Dantian, and the hundred will be pulled up.
However, Zhu also reminded everyone that Chinese medicine also believes that the causes of psychological stress are complex.
Taiji and other methods emphasize prevention and adjustment, which does not mean that psychologists and professional psychological assistance are excluded.
Zen in Motion, Zen in Tranquility
Master Zhi Li of Nantien Temple told SBS that attending meditation or meditation is an ideal way to calm your mind and adjust your mind.
Between meditation and religion, there is no need to draw an equal number.
“Meditation is the training of the mind. It is the experience of exploring the body and mind, allowing you to penetrate the surface of things and see the truth, which is what we call seeing the essence through phenomena, ” she said.“ It can be said that meditation is a process of self-transformation, a process of continuous inward care and self-knowledge. ”
Some traditional activities have a positive impact on mental health Credit: Nan Tien Temple
There is a saying that is also Zen, sitting also Zen, the silent movement of the body calm.
That is to say, there are many forms of meditation that can be reflected in every aspect of daily life. Meditation is divided into meditation and active meditation; tai chi is a form of active meditation.
The meditation that most people are more familiar with, similar to meditation, belongs to meditation.
The most common is to take care of your own breathing, that is, during meditation, when you find yourself distracted, bring your attention back to the breath.
Master Zhili
“It allows us to relax and decompress – a lot of the stress in life comes from the inner turmoil. Meditation helps us to take in our body and mind, calm down, and create a deep relaxation. ”
As the name implies, active meditation is an activity that takes care of the heart during exercise.
If you do not have a more complete time, take it out to sit and meditate, the Master Zhili suggests that you can try to adjust your thoughts during the walk by adjusting the walking posture, which is called "sutra walking".
“Walking means that in walking, our thoughts are not interrupted by ourselves and the outside environment. ”
In the process of carrying out, you can take care of the movement of the step, which is called watching the body; taking care of the sense of touch of the body's movement, which is called watching, taking care of the reaction of the mind, and teaching the mind.
She said that the walk is very simple, when marching, pay attention to head to foot, the whole body relaxed.
At the same time, pay attention to "step for camp", pay attention to the movement of the feet, the natural swing of the hands, and clearly feel the feeling of landing and changing feet.
Mindfulness Exercises
When it comes to the hottest way to adjust the body and mind, that "mindfulness" must not be able to get around.
Mindsapce managing partner Cathy Yang says mindfulness is a psychological term and a method of spiritual training.
It has a good effect on mental health.
“Mindfulness is our brain ’ s awareness of the self and better focus on ourselves, ” she said.“ Mindfulness recommends that people do it in their daily health care, and it takes only a few minutes a day to relax through awareness of their body, perception, and emotions. ”
Cathy believes that groups facing career, work pressure, or difficulty balancing their work life are best suited for mindfulness practice.
In mindfulness practice, you will feel your attention slowly being drawn back together.
Source: Getty / Getty Images
To practice mindfulness, you hardly need any special preparation.
“You need a little bit of your own, uninterrupted time in a quieter space. ”
You can choose to practice with your eyes open or closed. At the beginning, take a few deep breaths, then do a body scan exercise, head to foot or from foot to head, focus on the body, observe the body's feelings, and accept the present feelings without judgment.
Mindfulness exercises are diverse, some similar to bedtime meditation to improve sleep; some focus on observing diet – such as eating while watching TV, accidentally eating too much, you can try mindfulness eating; and going out for a walk can also try walking mindfulness, collecting body and mind, and feeling the link between mind and body.
Cathy believes that with mindfulness body scans, you can be more aware of the connection between your consciousness and your body.
Credit: Cathy Yang
If mindfulness exercises are accompanied by specific music, and the flow of music regulates the mind, this is musical mindfulness.
Mindfulness practice is a systematic psychological therapy, and musical mindfulness is the practice of mindfulness with the help of a variety of healing sounds — such as Aboriginal and African drum music, Digiriduan, Indian rag music — using these musical elements.
Dr. Tao Xiangyi, an educator at the University of Sydney and a secondary counselor in China, is committed to studying the role of music in children's growth.
Music, she says, can be "empowering," and "especially when it comes to collective creative singing, we can feel a strong sense of self-esteem, self-confidence, and a sense of belonging to a group."
"Psychologically, many people like to relax with music, such as using musical imagery to guide the imagination, explore the subconscious, release emotions, emotions, and then return to the current feelings."
"Generally speaking, for example, classical music in the West, or some music that is partial to the natural environment, such as some natural sounds, water worms, animal sounds, and more resonant types, such as instruments like the Australian Giridoo, some of the original sounds are suitable for the positive guidance of music," she said.
This article is only general information reference and cannot be used as the basis of medical diagnosis.
The interview is only a guest opinion and does not represent the position of SBS.
(Please listen to the audio)
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[Psychological Tea Room] Chinese unique psychological pressure, how should be relieved?
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09 / 11 / 202225: 26
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From a mechanistic perspective, Tai Chi’s emphasis on slow, deliberate, and flowing movements enhances key elements of physical stability.

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 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.

To allow the body to flow with gravity instead of resisting it.

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 routines use mindful weight-shifting, controlled posture changes, and coordinated walking patterns, which challenge and improve the body’s capacity to stabilize and respond to rapid changes in position.

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 enhance balance and body coordination?

It incorporates a lot of weight shifting and deliberate walking into its routines.

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.

This translates into better muscle strength, core stabilization, coordination, and ultimately a heightened ability to avoid or arrest a potential fall .

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.

Beyond direct fall prevention, Tai Chi offers a comprehensive range of physical and psychological benefits for the elderly.

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

Enhance balance
Promoting relaxation
Increased flexibility

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.

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

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

Participation in Tai Chi has been associated with reductions in depressive and anxiety symptoms, improved cognitive function, and enhanced overall psychological wellbeing.

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

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

These broader effects support healthy aging, contributing to greater independence and life satisfaction .

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

Clinical research also shows that Tai Chi surpasses some other forms of exercise for seniors.

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

In controlled trials involving older adults, those practicing Tai Chi demonstrated more significant improvements in balance and the ability to perform “dual-tasking”—walking while engaging in another cognitive or physical activity—when compared to participants who only took part in stretching exercises or standard forms of Tai Chi not tailored for cognitive enhancement .

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 dual-task performance while walking.

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.

Health organizations and geriatric care experts widely endorse Tai Chi not only because it is effective, but because it is safely adaptable for most seniors.

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.

The practice has an inherently low risk of causing injury thanks to its gentle, slow-paced, and non-impactful movement patterns.

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.

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 does not require equipment or a high level of baseline fitness, and can be personalized for individuals with mobility constraints or for those who find conventional exercise intimidating or difficult.

Title:

Content: Supplement
Health
Talk about pain: "Iron Triangle" campaign to get rid of pain
[Ming Pao News] Exercise is precisely the representative of "medical disease, no disease to strengthen the body", the average person can strengthen the immunity, strengthen the bones and bones through exercise; for patients, the appropriate amount of exercise can help speed up recovery or prevent recurrence, especially for patients with pain.
However, many pain sufferers are deterred because they are worried that exercise may trigger pain, or are afraid that the pain after exercise has not been reduced, but the situation has become worse, and the benefits of exercise are questioned.
In my daily contact with pain patients, I found that the problem is not the failure of exercise, but the failure to do "right" exercise.
Exercise has an iron triangle principle in the treatment of pain, which is the "oxygen", "stretching" and "muscle strength" training.
Through aerobic exercise such as running, swimming, etc., you can reduce weight and reduce the pressure of body weight on the joints; stretching exercises such as yoga can improve the flexibility of the tendons and help maintain the flexibility of the joints; muscle training such as equipment exercises to strengthen the muscles, so that the muscles absorb and share the impact like soft cushions, to achieve the effect of protecting the joints.
Do the "right" exercise with oxygen, stretching and muscle strength
Many pain patients "hear" the doctor's instructions to do more exercise, but do not "understand" how to exercise to eliminate pain, simply according to personal interests to choose.
For example, running is a lot of people's favorite exercise, love its simple and convenient without specific equipment, but even if you wear the shoes to do the right posture, but if the lack of lower limb muscle training, so that the knee lacks muscle protection, running every leg landing will add pressure to the knee.
Yoga is also the preferred exercise for many pain patients, thinking that it is gentle and low in exercise.
However, going back to history, from the previous practice of yoga mostly male, many of the rest movements need strong muscle support to complete, so the lack of sufficient muscle mass often occurs in the case of pulling soft tissue.
However, if you only go to the gym to exercise muscles, increase muscle weight, but do not pay attention to weight control, or ignore the softness of the soft tissue, it will also cause individual joints to be stressed or become rigid, resulting in pain.
If you are worried about the lack of time or physical ability to afford the above three types of exercise, Tai Chi can be said to be the "three-in-one" exercise for even the less physically able elderly. However, it has been able to achieve weight loss, improve tendon flexibility and strengthen muscles at the same time.
Finally, any exercise should also be done according to your strength, especially for patients who want to eliminate pain problems with exercise, it is recommended to discuss the relevant plan with the doctor to find out the appropriate type of exercise and the amount of exercise.
(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.)
by Sze Wing Shan (Specialist in Family Medicine and Director of Jockey Club Positive Energy Programme, The Chinese University of Hong Kong)
[Health]
Related words: Tai Chi stretching exercise heavy training muscle strength training with oxygen exercise pain treatment pain talk
Previous / Next News

This adaptability ensures that Tai Chi is accessible for a wide range of older adults—including those who are frail, have chronic health conditions, or are new to regular physical activity .

To better understand what Tai Chi would be like for your aging parents, it is helpful to know its background and how sessions are typically structured.

Originating as a centuries-old Chinese martial art, Tai Chi integrates movement, self-defense principles, and meditation.

Title:

Content: Tai Chi can help obese people reduce waist circumference
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The School of Public Health of the University of Hong Kong (HKU) recently held a press conference to announce a new study found that tai chi exercise can help elderly people with "central obesity" reduce waist circumference, the effect of which is similar to traditional exercise.
Tai Chi is a long-established traditional Chinese martial arts, integrating the body and mind, and is regarded as a "dynamic meditation" of the body and mind movement.
It is reported that the School of Public Health of HKU School of Medicine, in conjunction with the Chinese University of Hong Kong, the Chinese Academy of Sciences and the University of California, Los Angeles, the research team recruited 543 Chinese aged 50 or above who were defined as “central obesity ” to participate in the study between February 2016 and March 2018.
Participants were randomly assigned to the tai chi exercise group, the traditional exercise group, or the no-exercise control group.
According to the research team, participants in the tai chi exercise group and the traditional exercise group are required to participate in a 12-week exercise course three times a week, one hour each time.
The Tai Chi exercise group is taught by instructors the most popular and widely known 24 Yang Tai Chi, while the traditional exercise group contains muscle-strengthening training such as brisk walking, hand bending, hand side lifting, shoulder lifting, squatting and heel lifting.
The team measured waist circumference and other indicators of metabolic health for all participants before, during the 12th and 38th weeks of the course.
The study found that participants in the tai chi exercise group and the traditional exercise group reduced their average waist circumference by 1.8 cm and 1.3 cm, respectively, after no dietary intervention and after 12 weeks of exercise.
Exercise intervention also helped to increase the high density cholesterol levels of participants in the Tai Chi exercise group and the traditional exercise group.
Xiao Minghui, director and associate professor of kinesiology at the School of Public Health of HKU Medical School, pointed out that recent academic articles have clarified that waist circumference is an important health risk indicator and is closely related to overweight, type 2 diabetes and cardiovascular disease.
The results show that Tai Chi exercise, like traditional exercise, can effectively improve central obesity. Xiao Minghui believes that the results of the study are good news for the elderly who have difficulty moving or do not like traditional exercise, but have central obesity.
LIKE Our official website for more information

In practice, however, modern Tai Chi for health is centered around slow, rhythmic patterns of movement performed while standing or occasionally seated.

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.

The Yang style, which is commonly used in beginner and senior classes, consists of 24 standard forms that transition fluidly from one position to the next.

Each session may begin with a gentle warmup and then progress through the prescribed sequence of flowing motions.

Title:

Content: The main
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Sports games, wrestling and shooting range: what classes of the Moscow Longevity project may interest men
City
Photo: Department of Labor and Social Protection of the City of Moscow
The Moscow Longevity project has already become synonymous with activity at an older age.
Everyone can choose the most interesting activity for themselves.
Muscovites of the older generation in their 50, 60, 70 years and even 90 + learn foreign languages, play sports, go to the podium and dance floor, begin to draw, model clothes and much more.
At the moment, the most active are women, whose share in the “Moscow longevity ” is about 85%.
At the same time, anyone can find a hobby according to their interests in the project, men are interested in sports games, shooting sports, wrestling, checkers and chess.
In the "Moscow Longevity" opened clubs and sections on football, table and tennis, field hockey, volleyball, basketball, towns, badminton, petanque, billiards.
It will be interesting not only for those who already know the rules, but also for novice players, since classes are conducted by professional sports coaches.
They note that team games help to switch from external worries, relieve emotional stress, spend time in the company of like-minded people, develop teamwork skills.
Sports training is also beneficial for physical and mental health.
Photo: Department of Labor and Social Protection of the City of Moscow
Longitudes with different physical training can attend classes - the lessons are designed taking into account the age characteristics and the state of health of the participants, and opponents are selected with the same physical capabilities during the games.
Football is a great alternative to monotonous sports activities.
We have already formed a close-knit team where we communicate, laugh and, of course, play.
In addition, for me it is an opportunity to remember my childhood, forget about my problems and just drive the ball with the guys, — says the participant of the project “Moscow longevity ” Yuri Lukin.
Photo: Department of Labor and Social Protection of the City of Moscow
Also, team games make it possible to feel the drive during the competition, and so that the participants of the Moscow Longevity not only honed their skills in training, but also could fully feel the sports excitement, various competitions are held within the framework of the project.
One of the largest is the annual tournament "Games of longevity", in which all interested teams of the project can take part.
In the "Moscow Longevity" did not ignore the fans of shooting sports.
Muscovites of the older generation can sign up for lessons in shooting from pneumatic weapons and darts - they are led by professional coaches.
They note that classes are absolutely safe and have practically no physical restrictions.
Any shooting sports are useful for the development of attention, fine motor skills, they train the vestibular apparatus.
Also, many compare classes with meditation, because during aiming, a person learns to concentrate only on certain tasks with full immersion in the process.
Training is absolutely safe, as they are carried out using an electronic simulator - the gun is connected to the computer, where the trajectory of the shot is displayed and, together with the instructor, the participant immediately disassembles the errors, - says Olga Khozhamuratova, a shooting instructor of the Moscow Longevity project.
Darts teacher Irina Bolshakova said that at each lesson she holds mini-tournaments.
“The participants of the Moscow Longevity can fight in agility and accuracy – this spurs them to improve their skills and adds variety to their training, ” Irina notes.
In addition to sports games and shooting, in the project "Moscow Longevity" you can learn martial arts - capoeira, wushu, tai chi, karate, boxing, taekwondo, judo, jiu-jitsu.
Despite the fact that these are contact sports, the training is adapted for the older generation of students.
Combat strikes and movements participants work out in a pair in the format of staging, and not in real fights.
- First we learn a set of consecutive movements and only after that the participants become sparring.
Since the main purpose of the classes is wellness and, taking into account the age of the students, the program has been adjusted.
Athletes can see that the movements we learn are strikes, but not in a real fight, but in a staged format.
Therefore, classes are absolutely non-traumatic and safe, ” says Nadezhda Stepanova, methodologist at the School of Master Shi Yanbing, where classes are held within the framework of the project “Moscow Longevity ” on Taijiquan.
Photo: Department of Labor and Social Protection of the City of Moscow
Also, teachers note that martial arts benefit the body.
They develop balance and balance, which is the prevention of falls and injuries.
Also, this hobby trains the brain - learning combat movements has a positive effect on cognitive functions - memory and attention improves.
According to Nadezhda Stepanova, for example, people with Parkinson ’ s disease come to classes and note positive dynamics.
1. Help
All older citizens can become a participant of the project “Moscow Longevity ”: women from 55 years old and men from 60 years old, regardless of their social status and health status.
Classes of the project are free and take place in every district of the capital.
Participants can choose the most convenient format for themselves - in person or online.
You can find out the schedule and sign up for classes by filling out a special form on the website or by calling the territorial center of social services of your district, contacts are listed on the website in the section "How to become a participant".
Podcasts

Key elements include focusing on posture, moving the limbs in smooth arcs, synchronized breathing, and cultivating internal awareness—attributes sometimes referred to as "moving meditation" .

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.

Classes are typically conducted by a certified instructor who demonstrates each movement and guides participants through the sequence.

There is an emphasis on comfort, correct alignment, and an absence of strain.

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

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?

To allow the body to flow with gravity instead of resisting it.

Unlike high-impact sports, participants are encouraged to modify movements as needed, making Tai Chi forgiving to those with arthritis, stiffness, or other medical limitations .

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

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

As with any physical activity, certain considerations should be taken into account before starting Tai Chi.

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Content: Basics of Taekwondo
(Explanation - Unsplash)
Taekwondo is one of the most beautiful and common types of combat sports because of its great benefits with its various movements on the human body, and this sport is one of the martial arts, which in turn means fist and foot styles.
Originally known as Hong, Taekwondo has become widely known for its players' exemplary fighting prowess, particularly with their legs and the use of high and high kicks. Players also adopted the use of their hands for punches or jabs and could use weapons.
Playing this sport helps players control their breathing process, by regulating inhale and exhale; Taekwondo is purely important in helping to maintain body fitness and build strong and healthy muscles, in addition to developing mental skills, martial arts and self-defense.
What are the basics of Taekwondo?
Taekwondo sports, like other sports, have a good set of basics and axes that follow them and are based on them; as this sport began and spread based on these basics and became known and dedicated to them, so it has a purposeful and sober content, which made it distinctive in itself, and these basics are the following:
Greetings (kiyong-ri)
Salute is one of the most important elements and basics in the competition of this sport. It is very important as it is a major tradition of the literature and traditions of this sport. It is also an essential part of the conditions of Taekwondo, where it is practiced in competition and also in front of the referee as well as before and after training.
Coaches and those with higher grades in belt grades are also greeted.
Pause (seogi)
There are many forms of pauses in this sport to vary from small or narrow pauses and then medium to large pauses. Taekwondo depends on these pauses as they also vary from one player to another in competitions, depending on the physical abilities of the players and their required skill performance.
Movements (Ap-Dwi-Yop)
Taekwondo players must master the skills, movements and interactions of the feet in many different areas, as this is one of the important basics to learn the sport, and this is all because Taekwondo depends heavily on the player ’ s deceptive abilities and dribbling on the field in competitions in addition to maneuvering.
Hand-arm skills (Pal)
In turn, these skills are divided into two basic types, the first type includes the skills of attacking the opponent with the arm and hand, so they are called blows, and the second type is a defense skills also using the arm and hand were called bumps.
The bumpers include a set of three sections, namely, basic bumpers, sub-basic bumpers and special bumpers. Offensive blows using an arm ’ s hand include the player ’ s fist strokes (Jumuk), hand strokes (Son), elbow strokes (cup), and also special arm strokes.
Man 's Foot Skills (Dari)
There is great importance to the space of the foot and its skills in this sport as it plays a big role in winning a lot of games and strong performance.
There are well-defined areas that are ideally suited for kicking opponents in Taekwondo, which are at the bottom of the heel and include:
• The soles of the player 's feet
• Back foot
• External and Internal Foot Sword
• Frontal limbs of the fingers
The most important points used in the legs in general for this sport are the leg and knee.
History of Taekwondo
Taekwondo has been a popular sport in Korea for more than two thousand years, and the sport belongs to the ruling dynasty in the city called "Korgeo", where it was initially considered a ritual of religious nature among the population, and then over time the people and residents in those areas developed this sport to be a traditional sports-oriented activity, and then turned into a martial art used for self-defense. the following:
In 1973, the World Taekwondo Federation was established.
In 1975, the World Taekwondo Federation became a branch of the General Federation of the International Sports Federation.
In 1976, the World Executive Committee of Taekwondo was accredited and became an official sport.
In 1980, the World Taekwondo Federation was recognized by the International Olympic Committee.
In 1981, taekwondo was considered one of the major sporting events in California.
In 1982, the sport was adopted as a sport in the Olympic Games.
In 1984, the sport was officially adopted as a show sport at the 1988 Olympic Games.
How do we play Taekwondo?
It is certain that the players of this sport must be subject to a certain set of conditions and be good compatibility with them, and the conditions of this sport include the following:
1.
Players must wear special equipment to prevent, prevent or reduce injuries, especially severe injuries, including chest guards, legs and lower torso, as well as the player ’ s head and teeth.
2.
Players should master Taekwondo skills and basics, such as kicks, strikes and bumps, and should avoid falling during competitions.
3.
The venue of the competition must be a flat surface, with a total area of up to 8 square meters, and includes players and referee.
4.
From the requirements of winning the competition, speed of performance, intelligence, quirks and concentration with high flexibility and intuition.
5.
The commitment of players to the special Taekwondo dress called Dobok, which in turn is characterized by white color as it was considered the ideal color for most players in self-defense sports, the dress includes a slightly expanded white jacket and loose V-neck in addition to white pants and belt color varies according to the rank of the player in the sport or the stages of his skill reached in Taekwondo, and the function of the belt is to stabilize the upper part of the dress.
Arab Podcast 48

While the risk profile is low compared to other forms of exercise, individuals with severe balance problems, recent injuries, or unsteady mobility may initially require supervision or a program specifically adapted to chair-based or assisted Tai Chi.

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

It limits the danger of falls among the elderly.

It is also advisable to consult a physician prior to beginning a new exercise regime, especially if your parents have complex medical histories or are recovering from surgery or illness.

However, for the majority of older adults, especially those living independently, Tai Chi presents a safe and effective means to enhance balance, reduce the risk of falls, and improve overall health .

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

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.

In summary, Tak Chi is a validated, practical, and well-tolerated exercise for fall prevention and balance improvement among older adults.

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.

Its recommendations by public health bodies, corroboration in clinical studies, and additional physical and psychological health benefits make it an excellent choice for seniors seeking to maintain independence and reduce fall risk.

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.

With its adaptable and supportive structure, Tai Chi is suitable for most elderly individuals, including those who may otherwise struggle with conventional forms of exercise .

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.

If your parents are interested in trying Tai Chi, look for local community centers, senior centers, or health clubs that offer classes specifically designed for older adults or beginners.

Title:

Content: The City University of San Francisco will teach Tai Chi classes for the elderly at the Sunset District Community Center (Video)
【 KTSF Weekly Zhengjun Report 】
The City University of San Francisco (CCSF) will be teaching Tai Chi classes for the elderly at a community center in the Sunset District for the first time since the outbreak.
The City University of San Francisco, in collaboration with City Councillor Ma Zhaoming and the Elderly Self-Help Office, will launch Tai Chi classes for the elderly this fall at the Community Center of the Elderly Self-Help Office in Sunset District, the first time since the epidemic began.
Ma points out that because over the past two years, many courses have been taught online in collaboration with the City University, the Tai Chi class for the elderly and other courses, such as ESL for new immigrants, child development courses, and the City University's curriculum for Lincoln High School, have resumed in-person teaching, and the focus is now on continuing to pay attention to epidemic prevention.
"As municipal and state universities gradually resume in-person teaching, we will make sure that we will take sufficient precautions to continue to take care not to spread the new pneumonia, especially now that we are in a public health emergency, I am glad that at least this physical and mental health course can be held outdoors in the South Sunset area, so it is really safer to teach in person," Mr Ma said.
Tai Chi class teacher Judy also expressed gratitude to the elderly self-help department, the municipal university and the park recreation department for their cooperation in promoting the curriculum.
“We used a small corner today where I could see the students and they could see me, ” Judy said.“ We tried it out last week to find ways to see people outdoors and with each other, and now my dream has come true. ”
Students are also welcome to return to their classes in person.
Ms. Chung, a Tai Chi class student, said, “I usually walk around the beach in the morning, and we need volunteers. We are here. We love this course, so we came and learned a lot. It is good for my health. ”
Tai Chi classes in the Chinese community serve not only Chinese, but also non-Chinese elderly people who are very interested in Tai Chi.
Tai Chi class student Pamela Ciochetti said: "I live in the Richmond area, basically I prefer to teach in person, I am technically illiterate, not online courses, it feels different to me, plus if I do wrong, on-site teachers can correct, online courses can not."
""
(Copyright 2022 KTSF.
All Rights Reserved.
This material may not be published, broadcast, rewritten, or redistributed.)
Copyright. No reprint.

Instructors experienced with senior populations can further tailor routines to individual needs, ensuring comfort and maximizing the potential benefits for balance and fall prevention.

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.