Chinese Exercises Benefit Older Adults

Healthy seniors who practice a combination of Chinese exercises three times a week for six months experience significant physical benefits after only two months, say researchers at the University of Illinois.

Qigong (chee-kung) and Tai Chi combine simple, graceful movements and meditation. These exercises are relatively simple, safe, and inexpensive, and require no props or special equipment, making them a convenient exercise option for seniors.

Not only do participants show noticeable improvements in lab-controlled tests that measure balance, lower-body strength, and stance width, many participants say Qigong and Tai Chi enhance their lives from a mental, emotional, and spiritual perspective.

"Now I can put my socks and jeans on just like I always used to, standing up instead of sitting down," says one of the study participants. Another said she was more confident of her ability to climb the stairs to her attic. Other evidence points to improvements in sleep quality, concentration, memory, self-esteem, and overall energy levels. "In real-world terms, improvements in these areas reduce seniors' risk of falling and suffering potentially catastrophic consequences," says Illinois kinesiology professor Yang Yang (see photo).