THE GENTLE POWER OF TAI CHI
Fall-reduction Training
BY:MARY ELIZABETH TERZELLA
Tai chi may be the perfect exercise for the elderly-and an effective way to prevent bone-breaking falls. Dubbed the "granny martial art," because it calls for movements that are slow and graceful rather than kung fu-type kicks, this ancient Chinese discipline is ideal for those with creaky joints and may even improve balance and coordination in seniors.
According to Emory University research funded by the National Institute on Aging, healthy seniors were 47.5 percent less likely to fall after practicing tai chi for three months than relatively robust older adults taking a wellness class covering fall prevention and other topics.
In a subsequent 48-week study of frail folks between the ages of 70 and 97, who took twice-weekly tai chi classes, "We saw a 40 percent decline in falls from the fourth month on, and participants became less dependent on walkers and wheelchairs," says lead researcher Steven L. Wolf, PhD, co-director of Emory's Center for Research on Complementary and Alternative Medicine in Neurodegenerative Diseases.
Tai chi may improve balance because the movements emphasize trunk rotation, shifting weight from one foot to two, and coordination of lower- and upper-body movements," notes Dr. Wolf.
Looking like a cross between shadow boxing and slow-motion ballet, tai chi consists of a series of movements, with evocative names like "parting the wild horse's mane" and "a wind blowing lotus leaves," that flow rhythmically together. Because it also involves deep breathing and intense mental focus, tai chi has been called "meditating in motion" and found to lower blood pressure. You can find classes at your local Y, health club or senior center.