Tai Chi May Help the Elderly Live Longer in Their Homes
Gracefully Performing Tai Chi In the Park
“Every man desires to live long; but no man would be old.” Jonathan Swift
Several years ago, I had a sales job that involved calling on elderly people in their homes. Working in the community of Weston, Missouri I was amazed to find many people in their 90s still living in their own homes. While I don’t have any proof, my theory is the exercise of walking in this hilly Platte River community was a major contributing factor.
Recently I visited with an 84-year-old gentleman in his home in another part of the country. During the course of our interesting conversation, he mentioned he has been falling about once a week. He has already suffered some minor injuries. He is concerned he may not be able to continue living in his own home. He tried assisted living for 3 months, but felt the $4800 expense wasn’t justified. Except for some moderately painful arthritis, he is otherwise healthy.
Because he is all alone since his wife of 57 years passed away, he is also lonely and a bit depressed. Wanting to help, I decided to explore ways this gentleman and others like him may be able to continue living in their own homes. One promising solution is the practice of tai chi.
Tai Chi – Reducing Falls
Fall related injuries in older adults are the leading cause of death and serious injury. Despite its century’s old history, tai chi has only been studied scientifically in recent years. One area that has gotten lots of attention is in the area of fall prevention in the elderly.
One study of men aged 65 showed that those who had been practicing tai chi for at least 10 years scored higher on tests for balance, flexibility, and cardiovascular function than the sedentary group included in the study. The tai chi group didn’t participate in other physical sports or fitness programs on a regular basis.
But, it doesn’t take 10 years to improve balance. Another study of 22 men and women with mild balance disorders were able to significantly improve their balance based on a standard (Romberg) balance test in only eight weeks.
A third study of participants in their 60s and 70s, found practicing tai chi for 60 minutes – 3 times a week showed statistically significant improvement in balance, flexibility, endurance, and muscular strength in as little as 6 weeks. Retesting at 12 weeks showed even more improvement.
Tai Chi – Reducing Depression
There is good evidence from several studies indicating that tai chi, if practiced regularly, may help improve quality of life in the elderly. Beyond improved balance and the preventive effects against falls, it appears that the practice may improve overall physical functioning and sense of well-being.
Although it’s not been proven that tai chi is of any more value than any other exercise in elevating mood, it’s clear that most people who exercise regularly report feeling a euphoric high.
How to learn Tai Chi
Wondering how to get started in tai chi? Although there are various tai chi video exercise programs, to gain full benefits it may be best to seek guidance from a qualified tai chi instructor.
A tai chi instructor can teach you specific positions and how to regulate your breathing. An instructor also can teach you how to practice tai chi safely. This is especially important if you have injuries, chronic conditions such as arthritis, or balance or coordination problems.
Although tai chi is slow and gentle, with virtually no negative side effects, injuries are possible if tai chi isn’t done properly. It’s possible you could strain yourself or overdo it when first learning. And if you have balance problems, you could fall during tai chi.
You can find tai chi classes in many communities today. Contact your local senior center, YMCA or YWCA, health club, or community education center for help finding qualified instructors.
Tai chi classes also include the added benefit of a social element. Even though tai chi isn’t competitive, the social component has a strong potential to improve overall quality of life. And my 84 year old friend may find it easier to maintain a regular program of tai chi by attending a scheduled class.
If I were advising my new friend, I’d certainly suggest he talk with his doctor before beginning tai chi (or any kind of new exercise program).
April 25, 2009 is World Tai Chi Day. Perhaps you’ll find an event in your area to attend and learn more about this graceful exercise practiced around the world.
Photo credit: anna carol
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