Why it suits older adults
Tai chi is slow, low impact and self-paced, so it can be practised safely by people who could not manage running, gym classes or high-impact exercise. It works the things that matter most with age: balance, leg strength, joint mobility, coordination and confidence in movement. It is social, it is calming, and people tend to keep doing it, which is where the long-term benefit comes from.
The evidence
Falls: reductions of 20 to 50 per cent in trials of older adults, and inclusion in NICE falls-prevention guidance. Osteoarthritis: trials show reduced knee pain and improved function, and tai chi is recommended for knee osteoarthritis in international guidelines. Blood pressure: modest reductions. Mood, sleep and cognitive function: promising evidence, with some trials showing improved memory and attention. Parkinson's disease: improved balance and reduced falls.
Adapting for mobility and conditions
Every movement can be done seated or holding a chair. Stance height is adjusted for knees and hips. Sequences are shortened for fatigue. People with heart conditions, osteoporosis, joint replacements or balance disorders can all practise with a teacher who knows their situation.
Starting later in life
There is no age at which it is too late to start. The trials that show falls reduction recruited people in their sixties, seventies and eighties who had never practised before.
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, in a clinical setting where balance and any health concerns can be assessed. A seated option is always available. Group sessions are £15, one-to-one £50.