3 activities are recommended for older people over walking or jogging
Adults in your 50s, 60s, 70s and beyond, you may want to rethink your exercise routine. A new study from Harvard University has revealed that three fitness activities are more beneficial than walking or jogging. And no, it’s not swimming. Nor is it Zumba. Pilates and yoga are wrong guesses, too. Rather, it’s another ancient practice that promises to enhance your physical and mental wellbeing, helping you stay in shape long into your older years (Picture: Getty Images/Image Source)
Yep, we’re talking about Tai Chi, the Chinese martial art – initially developed for combat and self-defence – that involves slow, gentle movements, physical postures, a meditative state of mind, and controlled breathing. Harvard’s research notes that this form of exercise is especially beneficial for those over 60, as it’s not necessarily about how many calories you can burn or how fast your heart rate can go: it focuses on improving balance, strength, and mental clarity instead (Picture: Getty Images)
Alongside Tai Chi, the Japanese martial art Aikido, and Wing Chun, a form of Southern Chinese kung fu, are also recommended for seniors. While they all have roots in self-defence, practising them in this respect is more about how they can help your body: each art is gentle on the joints, and holding the slow positions helps to reduce the risk of falls, which can be more dangerous the older you get. Bones become more brittle as the body ages, which means they can break easily. All three martial arts enhance flexibility, too, as well as boost mood and overall well-being (Picture: Getty Images)
Harvard’s study included 32 healthy participants aged 60 to 85 years, all of whom performed six Tai Chi movements. The research was specifically looking into this age group, but only analysed those who were able to walk or move around for a minimum of 15 minutes without the need for an assistive device (Picture: Getty Images)
According to the paper, the study excluded those with chronic neuromuscular conditions, active cancer, chronic use of pain medications, cognitive impairment, or individuals who had been hospitalised for acute medical conditions in the six months preceding the study. Participants were required to wear wearable sensors so their six Tai Chi movements could be evaluated and scored for adherence and proficiency by experts (Picture: Getty Images)
According to Dr Peter M. Wayne, who was one of the researchers in the study, Tai Chi has a positive effect on ageing. The movements help with responsiveness and coordination, and improve memory and concentration thanks to the calming – yet complex – positions and routines. The aforementioned lack of high impact is another reason why they are suited to the older generation. The deep breathing exercises are tailored towards achieving a state of relaxation, reducing stress, anxiety, and improving sleep. Socially, Tai Chi can be practised in group classes, meaning people can stay connected to reduce loneliness – something that is more prevalent in older adults (Picture: Getty Images)
However, the study does note that Tai Chi requires practice, and experts warn that older individuals should consult a health professional before taking on new forms of exercise. While some positions can be relatively simple to master, others can be more complex, meaning a wrong move could potentially end in injury. This is why it’s always recommended to learn from a qualified and experienced instructor to ensure your safety (Picture: Getty Images)
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