Tai Chi is a gentle yet powerful exercise that promotes flexibility, balance, and relaxation. It can be easily adapted for seniors who prefer or need to stay seated. Seated tai chi offers all the benefits of traditional tai chi while reducing the risk of falls, making it ideal for older adults with limited mobility.
In this article, we’ll explore three simple seated tai chi routines that can boost physical health, enhance mental well-being, and bring a sense of calm to daily life. Perfect for beginners or those with mobility challenges, these exercises are a great way to stay active and energized!
Seated Tai Chi for Seniors Improves Health
Tai chi is a gentle exercise that helps improve balance and reduces the risk of falls.
It consists of making slow, graceful movements while breathing deeply. It’s relatively easy to follow because the movements are done so slowly.
Seated tai chi is a great exercise option for seniors who are frail or have limited mobility. It helps older adults enjoy the health and wellness benefits of tai chi without increasing their fall risk.
Studies have found that tai chi also improves flexibility, the immune system, sleep, happiness, self-worth, strength, cardiovascular endurance, concentration, and more.
Below, we share three excellent, free video routines of seated tai chi for seniors that are perfect for beginners.
All that’s needed is a sturdy chair, so it’s easy to do these routines in the comfort and convenience of home.
Go Slow to Avoid Pain or Injury
Staying safe while exercising is the number one priority.
When trying new exercises or movements, it’s wise to go slow and not push to the point of discomfort.
Some people have arthritis, knee issues, or other physical conditions that limit their range of motion. Be flexible and modify the exercises to suit your needs or those of the people you care about.
Over time, their body will get used to the movements, and their abilities or flexibility will likely improve.
VIDEO: 3 Simple Home Routines of Seated Tai Chi for Seniors
1. Seated Tai Chi Exercises For Seniors – Easy to Follow – 15 minutes
This video is filmed in a peaceful outdoor setting as an instructor slowly moves through a variety of gentle tai chi exercises. The instructor makes the steps clear and easy to follow.
The primary instruction starts at 3 minutes and 7 seconds in the video and lasts until 18 minutes and 20 seconds.
2. Tai Chi Warmup in Chair – 14 minutes
In this video of a group tai chi class, there are four older adult students and an instructor.
It can be helpful to see how each person does the movements in their way as they go through the routine.
3. Tai Chi Shibashi Full 18 Movements Seated – 7 minutes
In this video, the instructor goes through 18 movements slightly faster than in other tai chi videos.
However, the routine is still gentle, and older adults can do the movements more slowly or modify them to suit their physical abilities.
There’s no talking in this video, so once the exercises become familiar, your older adult can focus on the movements and enjoy the relaxing music.
Recommended for you:
- 3 Easy Tai Chi Videos for Seniors Prevent Falls, Improve Balance and Strength
- Chair Pilates for Seniors: 5 Routines Build Strength and Flexibility
- 5 Safe Balance Exercises for Seniors Who Use a Walker
About the Author
Connie Chow
Connie 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 knows how important support is — especially in the form of practical solutions, valuable resources, and self-care tips.
