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\u201cSoft is strong.\u201d<\/p>\n
That\u2019s one of the guiding principles behind tai chi, a hundreds-year-old Chinese martial arts practice that today is considered a form of meditative movement. It\u2019s also a \u201cgold standard\u201d for balance training, says Ann Swanson<\/a>, a tai chi instructor and author <\/a>of three mindful movement books. <\/p>\n Good balance is beneficial for living a longer, healthier life \u2014 at any age. Check out our series featuring the latest research, a balance IQ test and simple at-home exercises.<\/p>\n \u201cWe have decades of research. One review<\/a>, in 2023, reveals that tai chi practitioners have a 24% lower relative risk of falling than older adults who don\u2019t practice,\u201d Swanson says. \u201cAnd it\u2019s not some boring balance training program \u2014 it\u2019s fun and enjoyable and people actually stick with it.\u201d<\/p>\n Rather than focusing on explosive, fast-paced movements, tai chi is generally composed of slow, smooth, continuous movements staying within a modest range of motion. It\u2019s especially gentle and accessible to people with disabilities, those healing injuries and older adults. Because it\u2019s done so slowly and fluidly, emphasizing \u201csoft joints\u201d instead of locking out or bracing body parts, it\u2019s low-impact. And because it\u2019s typically done in an upright posture, it\u2019s accessible to those with back or joint pain, arthritis, osteoporosis and vertigo, as it doesn\u2019t require hinging forward.<\/p>\n \u201cIt\u2019s adaptable, you can do the movements in different ways \u2014 big steps, small steps,\u201d Swanson says. \u201cIt\u2019s become a shining light in the field of balance and fall prevention.\u201d<\/p>\n As tai chi doesn\u2019t push extremes, it may feel counterintuitive in Western culture; but that\u2019s part of its power, Swanson says, likening tai chi to water.<\/p>\n \u201cWater is soft but strong: There could be an intense hurricane or flood, but it\u2019s also adaptable and pliable; it fills a space. Tai chi is water-like that way.\u201d<\/p>\n Tai chi isn\u2019t just for old folks, however. Movements are often more challenging to your balance when done slowly with gentle resistance. The exercise can also be made more intense with a lower stance or squat. Tai chi strengthens the lower-body and builds postural and core muscles \u2014 the body\u2019s deep stabilizing muscles \u2014 though it does so gently, over time. It improves mobility (fluidity of movement) and agility (pivoting quickly). Mindful dynamic movement<\/a>, working different body parts at once, also challenges the brain and helps improve coordination.<\/p>\n \u201cWe often lose our balance when doing two things at once \u2014 walking and talking or carrying groceries \u2014 and tai chi builds the capacity to coordinate and do multiple things simultaneously,\u201d Swanson says.<\/p>\n Softening rather than stiffening when moving through space requires embracing your body\u2019s natural sway and tiny micro-movements, like an ankle wobbling or knee jiggling. That not only builds muscles supporting the joints, but improves proprioception (awareness of your body moving through space), a key factor in balance. It also helps build interoception (awareness of bodily signals, like breathing or a heartbeat). The slow, intentional pace of tai chi paired with conscious breathing <\/a>and present-moment awareness, Swanson says, also help release stress. <\/p>\n Over time, all of those things can help participants overcome fears of falling.<\/p>\n \u201cPeople get scared of the sway, the wobble. If you\u2019ve had a fall before, you get a fear of falling again and you stiffen up, you become protective,\u201d Swanson says. \u201cBut that\u2019s actually counterproductive \u2014 it makes you more likely to fall. We have to build the capacity to feel OK with a little wobble. With tai chi, your body is learning to catch yourself before you fall, you\u2019re practicing stumbling gracefully.\u201d<\/p>\n Here are four of Swanson\u2019s favorite tai chi exercises to help you strengthen your balance. They\u2019re demonstrated by Los Angeles Times staffer Christopher Reynolds. Tai chi is traditionally practiced in looser clothes and flat shoes. <\/p>\n ![\"Get](\"https:\/\/www.europesays.com\/ie\/wp-content\/uploads\/2026\/08\/1787074214_174_.png\")
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