What the research shows
Multiple randomised trials and systematic reviews have found that tai chi practised two or three times a week for at least twelve weeks reduces the rate of falls in older adults, with reductions typically reported between 20 and 50 per cent depending on the study. NICE guidance on falls prevention includes tai chi among recommended strength and balance exercise, and NHS services in many areas run tai chi classes for this reason. It compares well with conventional balance training and people tend to keep doing it, which matters because the benefit depends on continuing.
Why it works
Tai chi constantly shifts weight from one leg to the other while keeping the trunk upright, which trains exactly the control needed to recover from a stumble. Standing on one leg while moving the other, turning slowly, and lowering the centre of gravity build strength in the hips and thighs. The attention to where the body is in space improves proprioception, and the slow pace makes it safe to practise at the limits of balance.
Who benefits most
Older adults, anyone who has fallen or feels unsteady, people recovering from injury or illness, those with conditions that affect balance such as Parkinson's disease or peripheral neuropathy, and people with vertigo or vestibular problems as part of rehabilitation.
How much is needed
Two or three sessions a week for three months to see a measurable change in balance, then ongoing practice to keep it. Home practice between classes helps.
At Omnia
Tai chi and qi gong at our Chiswick clinic are taught in small groups by a sixth-generation lineage holder and a senior practitioner, with a seated option and a clinical setting where balance can be assessed. Where a vestibular problem is contributing, our Vestibular First assessment can identify it.