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.
Benefits of tai chi for older adults: 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.
Seated and chair tai chi for seniors
Every movement can be done seated or holding a chair. Seated tai chi keeps the slow arm movements, breathing and gentle upper-body turns, so it still works on posture, shoulder mobility and calm, and many people move on to standing with a chair beside them as strength and confidence grow. 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.
Simple tai chi exercises for seniors
Try these slowly, seated or standing with a sturdy chair beside you:
- Commencing form: with feet hip-width apart and knees soft, breathe in as you float both arms up to shoulder height, then breathe out as you lower them.
- Weight shifting: slowly move your weight onto one foot, then back to the other, keeping both feet on the floor.
- Wave hands like clouds: turn gently from the waist to one side and then the other, letting your hands pass in front of your body.
- Tai chi walking: step forward heel first, then roll your weight onto the foot before the next step. See our guide to tai chi walking.
Stop if you feel dizzy, short of breath or in pain. For more, see tai chi exercises for beginners, qigong exercises for beginners and balance exercises for seniors. Videos are useful for practice between classes, but a teacher can correct your posture and adapt movements safely.
Tai chi for beginners over 50, 60 and 70
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. UK guidelines recommend that older adults do activities that improve strength and balance on at least two days a week, and tai chi counts. If you have had a recent fall, dizziness, chest pain or recent surgery, check with your GP before starting. Read whether tai chi is suitable for beginners and how it helps balance and falls and arthritis.
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. Classes run every Wednesday from 9:30am to 10:30am and every Friday from 1:30pm to 2:30pm. See tai chi and qi gong classes in Chiswick for details and booking, or read what happens in a tai chi class. Omnia Lifestyle is at 8 to 9 Bedford Corner, The Avenue, Chiswick W4 1LZ, close to Turnham Green station, on bus routes 94, E3 and 272. Limited parking is available on request when booking.
Read more about what tai chi is good for.
Book a tai chi class in Chiswick: group classes £15, Wednesdays 9:30am and Fridays 1:30pm. Book online or call 020 4515 0000.