Tai Ji may be the perfect prescription for preventing bone-breaking falls in the elderly, research suggests. 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 older women and men.
According to Emory University research funded by the National Institute on Aging, healthy seniors were nearly half as less likely to fall after practicing tai ji for three months as relatively robust older adults taking a wellness class covering fall prevention. What’s more, in a subsequent yearlong study of frail folks who took twice weekly classes, there was a 40 percent decline in falls from the fourth month on. Participants who ranged in age from 70 to 97, also became less dependent on walkers and wheelchairs.
Looking like a cross between shadow boxing and slow-motion basset, tai ji consist of a series of controlled movements that flow rhythmically together. The exercise may improve balance because the movements emphasize trunk rotation, shifting of weight from one foot to two, and coordination of lower and upper body movements.
A bonus: Because it also involves deep breathing and intense mental focus, some studies suggest that tai ji may lower blood pressure.
Come out to the Community Center and try Tai ji. The first two sessions are free and then the price is $4.00 per session. The classes are every Monday and Wednesday morning at 9:45am and they are led by Matt Kabat who is a certified instructor and has been teaching for more than a decade.