Empowering your loved one to maintain their balance and strength is one of the most impactful things you can do for their long-term well-being. And there's no easier or more enjoyable way to begin than with Tai Chi.
This gentle practice is like a secret weapon for fall prevention, honing stability and core strength with graceful, deliberate movements. Dive into these three simple video sessions; they're the perfect, stress-free way to introduce this powerful practice into their daily routine.
Tai Chi for Seniors Can Improve Balance and Strength
Tai chi is a gentle exercise that helps seniors improve balance and prevent falls.
It consists of making slow, graceful movements while breathing deeply.
Studies have found that tai chi improves leg strength, cardiovascular endurance, flexibility, immune system function, sleep quality, happiness, sense of self-worth, and the ability to concentrate and multitask during cognitive tests.
Excellent benefits can be gained from such a simple exercise!
We found three great (and free) beginner tai chi videos for seniors that make it easy for your older adult to do these simple exercises at home.
The slow, deliberate weight-shifting of Tai Chi is a continuous, dynamic balance training. It recalibrates the connection between the brain and the muscles, which is fundamental for fall prevention. It builds functional leg strength that you use in daily life, not just in the gym. – Fuzhong Li, Ph.D., a leading researcher at the Oregon Research Institute
Tai Chi for Seniors – Safety Tips
The most important thing is for your loved one to stay safe while exercising.
They must listen to their body and not push too hard, especially when trying something new.
For example, if they aren’t steady on their feet or typically use a walker or cane, doing the exercises from a seated position may be best.
Or, maybe they’ll need to limit their range of motion to avoid strained joints. Another option is to stand for some exercises and sit for others.
Take a flexible approach and help your older adult adapt the exercises to their needs.
3 Easy (Beginner) Tai Chi Videos for Seniors
VIDEO: Gentle Tai Chi and Gong LEAP Service
1. Gentle Tai Chi and Qi Gong LEAP Service – 24 minutes
This is our favorite tai chi video because it has three people showing different options for each exercise. One person is standing, and two are seated.
For each exercise, each person demonstrates different modifications tailored to their individual abilities.
The suggestions help your older adult find ways to make these exercises work best for their body, and the voice-over instructions reinforce this idea, emphasizing safety and comfort.
The video is split into two parts. After the breathing exercise, there’s a natural stopping point around 9 minutes and 30 seconds.
The instructor prompts your loved one to stop here or continue with more tai chi, depending on how they feel.
VIDEO: Full Length Tai Chi Class
2. Full Length Tai Chi Class – 36 minutes
In this video, instructor Cate Morill walks through slow, gentle tai chi movements. At the same time, a second instructor demonstrates how to do the same movements while seated.
VIDEO: Tai Chi – 5 Minutes a Day
3. Tai Chi 5 Minutes a Day Module 01 (easy for beginners) – 11 minutes
This video is set against a beautiful natural backdrop while an instructor slowly guides you through five different tai chi exercises.
The primary instruction in the video is from 1:30 to 5:45.
After the 5:45-minute mark, the instructor goes through the five exercises again as an “optional review” without any spoken instructions.
Modifications aren’t shown, but adapting these movements for your loved one's abilities is always possible. See video #1 for ideas.
Tai Chi is like a mobile root system for the human body. For older adults, it doesn't build bulky muscle, but it cultivates a resilient, tensile strength and a deeply rooted sense of balance that makes them sturdy and stable, like an ancient tree in the wind. – Dr. Peter Wayne, Assistant Professor of Medicine at Harvard Medical School
If you prefer DVDs…
The above videos are available to watch for free on YouTube from any device. But if you’d prefer some tai chi workouts that you can play on your TV, check out these DVD options:
- Tai Chi for Beginners-8 Lessons
- Tai Chi For Beginners 8 Tai Chi Beginner Video Workouts. Easy Tai Chi Routines. includes Gentle Tai Chi for Seniors to increase Strength, Balance & Flexibility
- Tai Chi Fit OVER 60: Live Longer, Feel Younger (Longevity Workout) David-Dorian Ross **New BESTSELLER**
- Tai Chi Fit Over 50 BALANCE EXERCISES (to Prevent Falls) DVD David-Dorian Ross **BESTSELLER**
- Balance & Strength Exercises for Seniors: 9 Practices, with Traditional Exercises, Tai Chi, Yoga & Dance-Based Movements
Recommended for you:
- 3 Easy Balance Exercises Prevent Falls in Seniors
- How to Get Rid of Swollen Ankles in Seniors: Causes & 3 Home Exercises
- 6 Easy At-Home Exercises: Improve Balance and Prevent Falls
About the Author
Connie is the founder of DailyCaring.com and was a hands-on caregiver for her grandmother for 20 years. (Grandma made it to 101 years old!) She knows how challenging, overwhelming, and all-consuming caring for an older adult can be. She also understands the importance of support, especially in the form of practical solutions, valuable resources, and self-care tips.
hi i am a man 68+ and doing exercise such as jogging and….. for many years now i want to know how many minutes should i run every day and how many times per week is ok for me regarding my age?
This is something that your doctor should advise you on based on your personal health conditions and health history.
(We’re not medical professionals and aren’t qualified to provide any medical advice.)
These are wonderful easy movements. I just started this week so I don’t have any progress to report. I am looking forward to seeing the results in the near future.
Fantastic! So glad that you’re enjoying these gentle routines.
Where could I purchase these videos? I have a sister in a nursing home in Missouri, and she does not have access or knowledge of the computer to watch on line.
Thanks,
Jette
These are videos on YouTube, so one solution is to buy the YouTube Premium service so you’d have the ability to download any YouTube content for offline watching.
Or, you could find a Tai Chi DVD that’s available for purchase, like these on Amazon — https://amzn.to/2SD8MUT
These exercises are very simple, effective and interesting. It is a good way for seniors to become active. They can do exercise anywhere they want.
So many elders are hard of hearing. Could you add closed captions to this?
In the YouTube video player, if a video offers captioning, you can click the small “CC” icon in the bottom part of the screen, toward the right side. That will turn on captions. Click the gear icon to select language preferences when available.
If you don’t see a “CC” icon, the company or person who created and posted the video didn’t include captioning. Out of the 3 videos above, the first one (Gentle Tai Chi and Qi Gong LEAP Service – 24 minutes) does offer captioning.
Thank you for the free videos on tai chi exercise, the instructors are wonderful with the instructions. I love this more than my pt and to therapy. Its a great exercises.
So glad to hear that you’re enjoying these exercises! They are wonderful indeed 🙂