Falls are one of the leading causes of serious injuries among older adults.
An older adult's risk of falling may be triggered by various health problems including heart disease, arthritis, vision and balance problems, dementia, muscle weakness and other age-related health problems. Though there are many exercises that can help them prevent falls, tai chi has an overall health effect.
A team of researchers have found that tai chi is more beneficial in reducing falls among older adults compared to leg strengthening exercises.
In the study published in the Journal of the American Geriatrics Society, researchers from the Institute of Injury Prevention and Control at Taipei Medical University in Taiwan recruited 368 adults who are 60 years old and above. These individuals suffered from falls.
The researchers wanted to compare the effects of tai chi in reducing falls than leg strengthening exercises or lower extremity training (LET). The first group received an hour-long individual tai chi classes conducted by instructors every week for 24 weeks. The other group received one hour of lower extremity training (LET), which involves training to strengthen the lower extremities, conducted by physical therapists for 24 weeks.
What They Found
The researchers have found that the group going through tai chi classes after six months was less likely to suffer from falls that might pose serious injuries compared to those from the LET group. After one year of training, those who attended tai chi classes were about 50 percent less likely to suffer from falls than the ones in the LET group.
"I suggest that older adults learn tai chi exercises in a class, and practice at home at least once a day," said Dr. Mau-Roung Lin, Director of the Institute of Injury Prevention and Control, Taipei Medical University in Taipei.
Tai Chi Improves Balance
Tai chi involves slow and gentle movements compared to other forms of exercise. For some, this exercise doesn't burn any calories at all but it is far more dynamic than it looks. Though it involves slow movements, it can be deceptive since it strengthens the body while letting the mind focus.
It improves bone strength, joint stability, immunity, emotional and mental wellbeing and cardiovascular health. Notably, this form of exercise specifically targets balance improvement through all the physical components needed to stay upright. Tai chi improves flexibility, leg strength, range of motion and reflexes.
All these factors decline with age that is why older adults are prone to falls and accidents. The Chinese exercise also helps in making people aware of their internal body and external world. They would have a better sense of position in space, making them more alert in preventing falls.
Photo: David Kite | Flickr
