Seated tai chi for seniors improves health
Tai chi is a gentle exercise that improves balance and reduces fall risk.
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 frail seniors or those with limited mobility. It helps older adults get the health and wellness benefits of tai chi without the fall risk.
Studies find that tai chi also improves flexibility, immune system, sleep, happiness, sense of self-worth, strength, cardiovascular endurance, concentration, and more.
Below, we share 3 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 and modify 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 you care about.
Over time, their body will get used to the movements, and their abilities or flexibility will likely improve.
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 while an instructor moves slowly through a variety of gentle tai chi exercises. The instructor makes the steps clear and easy to follow.
The main instruction starts at 3 minutes 7 seconds in the video and goes until 18 minutes 20 seconds.
2. Tai chi warmup in chair – 14 minutes
In this video of a group tai chi class, there are 4 older adult students and an instructor.
It can be helpful to see how each person does the movements in their own 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 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
By DailyCaring Editorial Team
Image: The Selfhelp Home
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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.
