Tai Chi: Moving for Better Balance

Each year, about one in three adults aged 65 years and older fall, and 20 to 30 percent of those who fall suffer moderate to severe injuries, such as bruises, hip fractures and head traumas.

Research has shown that practicing Tai Chi, a balance-promoting exercise, is an effective way for older adults to reduce their risk of falling and to maintain their independence.

The Tai Chi: Moving for Better Balance program consists of eight Tai Chi forms practiced over at least 12 weeks. The forms derive from the 24-form Yang-style and have been modified for community adults who wish to reduce their fall risk by improving their balance, strength, mobility, and confidence in performing everyday activities.

Each of these forms can be performed and practiced separately or in combination with other forms as part of a routine. The eight-form routine adheres to the fundamental principles of traditional Tai Chi, which involves weight-shifting, body alignment, and coordinated movements performed in a slow, continuous, circular and flowing manner.

Research to better understand the effectiveness of Tai Chi: Moving for Better Balance has been underway since 2004. Increasing evidence supports the health benefits of the program for older adults, including reducing blood pressure, improving muscular strength, balance and postural control, improving sleep quality, reducing depression, reducing fall risk (by as much as 55 percent), enhancing mental well-being, and improving overall quality of life. 

This program is designed primarily for community-dwelling older adults. It is particularly well suited for people who are 60 years of age or older, at risk of falling (e.g., have walking or balance problems), are mobile (e.g., able to walk one or more blocks), and do not have significant mental impairment.

Resources

• Centers for Disease Control and Prevention 
  • Focus on Preventing Falls
  • Preventing Falls among Older Adults
• Tai Chi at Oklahoma City-County Health Department (en Español)
• Tai Chi Reaches Out to Seniors
• Tai Chi Research

Contact Information

Injury Prevention Service
Oklahoma State Department of Health
1000 NE 10th Street
Oklahoma City, OK  73117
(405) 271-3430
1-800-522-0204 (Toll-free in Oklahoma)