Many health care providers are aware of the benefits of Tai Chi and recommend it as an aid to maintaining health and wellness, especially balance. That is a good thing, but it can be limited due to the fact that the recommendation is often based on hearsay rather than direct personal experience.
Tai chi classes have proliferated over the past decade. Proliferation goes hand in hand with increased variation in methods, areas of emphasis, and qualifications of the teacher. Tai chi may or may not be appropriate depending on the degree of balance impairment as well as the specific nature of tai chi classes available. People often come to my tai chi classes on the recommendation of a doctor only to find that it is too demanding. Fortunately there are alternatives.
A wonderful alternative to tai chi is balance and mobility training. Balance and mobility may be a much better initial fit for a person seeking to strengthen balance. Balance and mobility classes are not as common. Many health care and fitness professionals are unaware that a specific discipline in balance and mobility even exists!
Balance and mobility programs are generally evidence based. Evidence based means that all of the methods, techniques, and equipment employed to strengthen a person’s balance and lower the risk of falling have been tested, measured, and evaluated in order to maximize effectiveness.
Here is some basic information that may help:
Tai Chi
- Tai chi is generally performed standing. Consequently, there is a greater initial demand on the balance system.
- The movements are performed slowly while regulating the breath. This results in an increase in concentration. Physical and mental stress are reduced while strength, flexibility, and movement patterns are strengthened.
- Tai chi practice integrates and strengthens all of the components of the balance system.
- The practice is most beneficial when consistently sustained as a regular part of one’s lifestyle.
Balance & Mobility
- Exercises are performed seated and standing.
- The exercises gradually reduce fear, improve flexibility, strength, movement patterns, stability, reflexes, and concentration. A variety of methods and specialized equipment are employed.
- There is a strong emphasis on recognizing the warning signs of reduced balance control along with developing an understanding of how the balance system functions. Understanding is integrated with appropriate excises and movement strategies for building and sustaining healthy balance.
- Environmental and behavioral factors that increase the risk of falling are examined.
Where to Start
Use the following questions as an aid to establishing a starting point:
- Do you feel fearful of falling when standing or engaging in every day motions at a relaxed pace?
- Do you require the constant use of a cane or walker?
- Do you experience continuous difficulty balancing and get tired easily when moving around?
- Are you uncomfortable walking and talking at the same time?
- Are you unable to stand for at least ten minutes?
If the answer is yes to any of the above questions, it might be better to start with balance and mobility training. That being said, it does not preclude the possibility of an appropriate tai chi class instead of or concurrently with a balance class.
If you are not sure what to do, contact me or attend a class and we will sort it out. My goal is to help a person improve balance and lower the risk of falling. Balance is built on a foundation of strength. It is a question of finding and selecting the best tools to do the job.
Final Note
Balance and mobility and tai chi are not the only methods that will improve balance but they are at the top of the list in terms of effectiveness. A basic strength building class can be very helpful and I often recommend it as a supplement to my balance and tai chi classes, especially if a person has low bone density.
Strength training classes use weights, resistance bands, and other muscle strengthening tools and methods. Look for a class that is appropriate to your level of fitness and that regularly focuses on strengthening the hips and legs.
Yoga and Pilates can also be helpful for improving balance. As with everything else, it depends on the specific form of the activity and method of instruction.
Leave a Reply