1. Tai Chi for older people with frailty

2. 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

3. 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

4. Tai Chi for older adults
This short video summarises Tai Chi and how it can be practised in older adults to improve quality of life.

5. 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

6. 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)

7. 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)

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

9. 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

10. 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

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

12. Find an instructor

13. References http://www.nhs.uk/Livewell/fitness/Pages/taichi.aspx
depth/tai-chi/art ?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),
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),

14.
@vivifrail