Graceful exercise through gentle, flowing movement - that's the image offered by those performing Tai Chi Chuan, which is almost as enjoyable to watch as to do. The slow movements glide into each other in a continuous flow of stretching and breathing that can bring great physical and mental rewards.

The important thing is to get started! People of any age can benefit from Tai Chi Chuan, but it is especially appealing, and suitable, for older individuals as it does not require strength, but rather a mastery of a technique.

Tai Chi Chuan has been practiced for over 2000 years since its beginnings in China; it has lost its image as a martial art, a form of defense, and has gradually spread worldwide as a form of exercise, gaining favor with older adults. Research shows that the regular practice of Tai Chi Chuan can offer many benefits, and the following have been observed:

- Stress reduction.
- Energy increase.
- Reduction in aches and pains, especially chronic pain.
- Improvement in balance.
- Reduction in the number of reported falls.
- Increase in muscle strength.
- Improvement in blood pressure.
- Decrease of bone loss [osteoporosis] in women post menopause.
- Improvement in sleep.

Older people often fear falling and as Tai Chi Chuan improves muscle strength and balance, there is less likelihood of a fall for those who regularly practice this form of exercise. Because of the slow, low-impact nature of Tai Chi Chuan, there is also very low injury risk for the older person practicing it and joints and muscles are strengthened, not strained, by the gentle exercises.
There are even claims that the technique may be helpful to arthritis sufferers, but a physician should always be consulted before anybody with a disability undertakes any course of exercise, including Tai Chi Chuan.

Correct breathing is an important component of Tai Chi Chuan. As people age, respiratory function often becomes impaired and there is evidence that this problem is aided through the regular practice of the technique of Tai Chi Chuan and the deep breathing associated with it.
The rhythmic flow of the exercises coordinates with beneficial respiration. As you focus on each of these activities, a relaxed state is induced and stress is minimized.

How can you get started and learn the technique? It is possible to learn from one of the many videos available. However, it is far better to join a group of people all learning and being guided by a qualified instructor. Although Tai Chi Chuan is gentle exercise, it is important to do it correctly and only an observant teacher can see if you are making mistakes of posture and correct your breathing. Becoming part of a social group can add a further dimension to your enjoyment of Tai Chi Chuan. Older people may be able to enroll in a class with others of similar age, with whom they may feel more comfortable.

Watching a group of people performing the flowing movements of Tai Chi Chuan can be immensely soothing: taking part and learning the beneficial technique is even more satisfying.

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Learn more about this author, Anne Penny.
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