Tai Chi for Balance and Fall
Special to the Journal By
Michael Costello, PT, MS, MTC
People around the world
practice tai chi both as a martial art form and as a form of gentle exercise.
One population in particular that derives significant benefits from practicing
tai chi includes seniors who want to reduce their risk of falling.
What is tai chi?
Tai chi is a martial art
form that was developed in China in the mid-1600s. It focuses on strengthening
the interaction between the mind and the body and is widely recognized in both
Eastern and Western cultures for its health benefits. Through the regular
practice of tai chi, you gain a better understanding of how your own body
functions and the role that balance plays in achieving and maintaining good
health. You also come to understand the concept of developing and strengthening
your “qi” (chi) or life energy.
How can tai chi help me
There are a number of
specific ways in which tai chi enhances good health: (1) during tai chi you
relax with intention, which augments your overall performance; (2) you gain
both physical and mental strength; (3) flexibility improves (4) your
cardiovascular function improves; and (5) your balance improves. Tai chi helps
manage pain related to fibromyalgia, arthritis, and back problems. There is
research demonstrating that tai chi helps to develop our immune functions.
Has the impact of tai chi
been widely studied?
The effects of Tai chi are
well studied, particularly in the population of people over 60 years old. The
cardio-respiratory benefits of tai chi revealed by studies in China include
improved resting blood pressure, improved oxygen capacity, and improved overall
capacity of the cardiovascular system as demonstrated during exercise testing.
Research has also demonstrated that Tai Chi practice improves strength,
balance, and bone density.
How does tai chi decrease
my risk of injury from falling?
Tai chi is valued as a
gentle way to begin to be able to exercise. The improvements in strength and
cardiovascular function derived from tai chi help seniors regain their sense of
balance. Tai chi also helps with proprioception (your sense of orientation in
the space around you) by developing your ability to move with greater accuracy.
With decreased swaying of your body and more accurate stepping, you are less
likely to fall.
community-dwelling elders who take up the practice of tai chi show a decreased
number of falls, and among those who do fall there are fewer injuries. Senior
tai chi practitioners also have a decreased fear of falling; as a result, they
are able to stay active and get out more because they have greater confidence.
With regular tai chi practice, seniors gain strength in their legs, core
muscles, and their ability to grip.
People of all ages find
tai chi to be a gentle, effective way to recharge and relax. Whether you are in
your first decade of life or your tenth, you will derive benefits from
practicing tai chi.
Michael Costello is a
physical therapist in the Department of Physical Therapy and Sports Medicine at
Cayuga Medical Center and teaches tai chi at Island Health and Fitness. He is
pursuing his doctorate in orthopedics and sports physical therapy and is
certified in manual therapy. He can be reached at (607) 252-3500.