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Tai chi for beginners
Tai chi is a practice from China based on slow, continuous movements coordinated with the breath. It improves balance and mobility and is widely used to help prevent falls in older adults.
This routine uses basic movements to get started. Do them slowly, with your knees slightly bent and your weight evenly spread. If balance is tricky, practise near a wall or chair.
Sample plan
Session 1
- Starting stance: feet shoulder-width apart, slow breathing · 1 sets × 60 s
- Opening: raise your arms as you inhale and lower them as you exhale · 1 sets × 8 reps
- Cloud hands: shift your weight side to side as your arms flow · 2 sets × 60 s
- Tai chi step: shift your weight forward and back · 2 sets × 8 reps
- Closing: bring your hands together and breathe · 1 sets × 60 s
Key tips
- Slower is better: going fast loses the balance benefit.
- Breathe through your nose without forcing it.
- Practise daily, even if just for 10 minutes.
Frequently asked questions
Is tai chi good for older adults?
Yes, it's one of the most recommended practices for improving balance and reducing fall risk.
What is tai chi walking?
A slow, mindful way of walking, placing the heel and shifting weight with control, inspired by tai chi steps.
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