Tai Chi for older people with frailty

Key Points Tai Chi is an effective form of activity for older people with frailty as it is low impact and puts minimal stress on muscles and joints Tai Chi has numerous health benefits for frail older people including fall prevention, reduced blood pressure, improved cognitive function, improved self-confidence and reduced stress, anxiety and loneliness Older people who wish to take up Tai Chi should always seek instruction and guidance from a qualified instructor

What is Tai Chi? Originally developed as a martial art in China in the 13th Century Combines deep breathing and relaxation with slow and gentle movements Practised today as a health-promoting exercise

Tai Chi for older adults https://www.youtube.com/watch?v=D-GFreeZTow This short video summarises Tai Chi and how it can be practised in older adults to improve quality of life.

Tai Chi and frailty Tai Chi is a peaceful Chinese form of exersise and is an effective form of activity for older people with frailty for numerous reasons: It is low impact and puts minimal stress on muscles and joints It is safe and inexpensive It is easy to practise in a home environment It can be practised alone or in group environments It can be easily modified e.g. arm movements can be done in wheelchairs

Health Benefits Tai Chi provides several health benefits which are particularly important amongst older people with frailty: Improved balance – reduced number of falls Increased muscle strength – increased independence Improved cognitive function and mood Reduced anxiety and loneliness Improved self-confidence Improved aerobic capacity Improved flexibility and agility (Mayo Clinic)

Tai Chi has also been shown to relieve symptoms of several medical conditions common in frail older people: - Osteoporosis - Arthritis - Multiple sclerosis - Hypertension - Insomnia - Alzheimer’s disease - Depression (Wang, Collet, & Lau, 2004)

Dan Yu Squatting exercise Observable effects on the cardiac, nervous and musculo-skeletal systems Builds up the strength of the thigh and back muscles

Tor Yu Concentrates more on stretching and twisting the spine Increases the flexibility and suppleness of the back and hips, promoting increased strength. Excellent exercise for postural stability

How to get started Older people with frailty should always seek guidance from a qualified Tai Chi instructor to gain the full benefits and learn safe, proper techniques Videos and instructional DVDs are available Once correct techniques are learnt, Tai Chi may be practised alone in a home environment, if it is safe to do so

To find a local class contact: - Local fitness centres - Local health clubs - Local senior centres

Find an instructor http://www.taichiunion.com/instructors/

References http://www.nhs.uk/Livewell/fitness/Pages/taichi.aspx http://www.mayoclinic.org/healthy-lifestyle/stress-management/in- depth/tai-chi/art-20045184?pg=2 Verhagen, A. P., Immink, M., van der Meulen, A., & Bierma-Zeinstra, S. M. (2004). The efficacy of Tai Chi Chuan in older adults: a systematic review. Family practice, 21(1), 107-113. Wang, C., Collet, J. P., & Lau, J. (2004). The effect of Tai Chi on health outcomes in patients with chronic conditions: a systematic review. Archives of internal medicine, 164(5), 493-501.

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