One Of The Healthiest Activities For People Over 60 Might Surprise You

Aging is a fact of life, a truth that can be both daunting and also reassuring. After all, everyone ages, so it's a universally shared experience among adults. But the challenges of aging become particularly perceptible after middle age, and research suggests that the aging process can actually start to accelerate around the age of 50. Fortunately, scientists are on the case. Researchers continue to discover new ways to slow the aging process and improve our lives as we get older, and one of the most intriguing discoveries suggests that Tai Chi may be the healthiest activity for seniors.

Harvard has actually recommended the ancient Chinese martial art of Tai Chi to seniors for years. It even publishes an introduction guide to the practice, with the book's product page claiming Tai Chi can help prevent falls, eliminate back pain, improve heart health, and curb depression. And in 2017, The Harvard Gazette printed an article titled "The balance in healthy aging" that explored how Tai Chi was being used at a senior living community to improve the mental and physical health of its residents, while a 2024 Harvard Health article reviewed the ways the practice improves cognition.

Harvard's advocacy of Tai Chi largely surrounds the research of Peter M. Wayne from the Osher Center for Integrative Medicine, a partner of Harvard Medical School. Wayne and his colleagues explore the benefits of Tai Chi for seniors who had never practiced it before. In one study, Wayne's team observed Tai Chi's benefits for posture, cognition, and gait. Another demonstrated how Tai Chi can improve steadiness on one's feet, and a third suggested Tai Chi can improve heart rate complexity. The evidence all points towards the same conclusion: Tai Chi is one of the best defenses we have against aging.

Tai chi chuan, or Tai Chi, was developed in ancient China as a martial art based on balanced, rhythmic movements in deliberate stances. Today, most practitioners focus on the health benefits and aerobic nature of the discipline, which is why many now call it an exercise or an art rather than a fighting skill. It's kind of like yoga, especially because Tai Chi places a strong emphasis on the importance of proper breathing.

Exercise is essential for physical health, and it helps stimulate the brain to keep you sharp as you age. However, exercises like jogging and weight lifting can be hard on seniors' joints, and they can even increase the risk of injuries. In fact, the number one preventable cause of death in seniors is falls, since a broken bone can lead to immobility and the associated fatal health risks from not being able to exercise. Tai Chi tackles such age-related problems on all fronts by placing less stress on the joints and strengthening the muscles used for balance and mobility.

But the benefits of Tai Chi go beyond the physical. Not only does it help get seniors moving, but its mind-body emphasis on breathing, controlled movement, and focus has benefits for aging brains. One study has even shown Tai Chi to slow age-related mental decline better than walking, and participants showed a greater increase in brain volume within a short period of time. In another study from China, participants with mild cognitive impairment who took up Tai Chi were less likely to develop dementia compared to those who didn't. Indeed, while the art of Tai Chi takes a lifetime to master, even beginners of any age can enjoy its benefits.