As you grow older, you have to maintain a fitness routine and make it a big component of a healthy life. Older adults have to find an activity that fits right into their lifestyle and which proves to be sustainable in the long run.
As you grow older, you must find something easy on the joints and improve your strength and balance. Activities such as yoga, swimming, walking are some of the most popular activities for retirees, and tai chi is a new entrant in this favorite list. Tai chi is kind to the joints and offers a whole lot of benefits. Tai chi is also popular as meditation in motion and hence perfect for retired people wanting to take care of their health.
What is Tai Chi?
Tai chi originates from China and is a low-impact form of exercise that benefits both the mind and the body. It is a slow-motion martial art that incorporates slow-motion exercises, which can help balance, strengthen muscles, and is great for pain relief and reducing stress levels.
When you practice it, you continue to practice it without pausing. Here you do not hold a position like yoga. Instead, you continue with the movements in a sequence.
Tai Chai Helps Reduce Your Stress Levels
Tai chi participants need to incorporate movements aligning with deep breathing to get into a healthy meditative state. Studies show that a relaxing tai chi practice can improve your mental health, reducing stress, anxiety, and depression.
As per a study by NIH, tai chi can raise endorphins to lower cortisol levels. It balances the hormone levels and reduces depression, reduces anxiety levels, and benefits the overall mood.
Tai Chi Is Great for Your Joints
When you are performing tai chi movements, you do not exert pressure on the joints. It is particularly helpful to ease away joint pain. Apart from the low-impact nature of the exercise, it can also lower inflammation levels, reduce back pain, and get rid of arthritis symptoms.
Practicing tai chi can reduce joint issues, osteoarthritis, and rheumatoid arthritis. Apart from that, it can improve the range of motion and improve joint mobility.
It Can Improve Your Cardiovascular Health
Tai chi can act as a preventive measure to stop seniors suffering from cardiovascular diseases such as coronary heart disease, high blood pressure, or heart failure.
Tai chi exercises can improve heart health. It can also reduce blood pressure even if you can exercise for longer periods. Most patients do not suffer from side effects from practicing tai chi.
It Can Boost Your Muscle Strength
As you age, you start losing your muscle mass. You can stop muscle loss as you include exercises such as aerobic exercises and strength training. Tai Chi helps improve muscle strength in general and leg strength in particular.
Researchers found that participants who participated in finding out the impact of tai chi on older people found that after practicing for 8-12 months, the muscle strength improved drastically.
You Can do It Seated
Senior citizens can also practice Tai chi while in a seated position, which may be a great strategy for prevention. You can still build up your strength, flexibility, and balance even when you are in a seated position.
Make Tai Chi a big part of your fitness routine. Find out whether there is a class anywhere near you. Learn the basics, and you can start practicing right at home. You can look up YouTube to learn some basic Tai Chi Movements.
Start Right
Start the tai chi practice and move comfortably, do not force yourself to move. Ensure you always include gentle movements. Also, always include a warm-up exercise. You need to include at least a warm-up for at least 2-5 minutes, shake your hands and legs gently to get your circulation going before starting the exercises.
Practice Tai Chi on a carpet to cushion your joints against harsh movements. You can also do it on the grass or a padded surface to protect your joints. Wear comfortable and well-fitted clothes to aid ease of movement. Apart from a good warm-up, you can also get a light massage or a hot shower to aid blood flow. Stretch each part of your body to ensure you do not get injured.
Although it is a gentle form of movement, seniors can get injured if they do not warm up properly. Talk to your health care practitioner before starting with the exercise to ensure it is the right practice for you.