Get Your Balance Right

Balance is a key indicator of healthy aging and overall longevity. Better balance is correlated with increased life expectancy and lower risk of injury. On the other hand, people with poor balance experience higher rates of falling, hospitalization, and double the risk of chronic illnesses like type 2 diabetes and heart disease.

It’s no wonder why today we see an explosion of functional fitness routines. Balance training not only improves the physical structure of the body, but it also improves neuromuscular control and even increases brain matter. 

One of the best forms of balance training is the ancient practice of tai chi. Tai chi is a traditional Chinese martial art known for its gently flowing and graceful movements. When done properly, tai chi offers a myriad of health benefits. Tai chi provides a mild cardiovascular workout while also improving strength, flexibility, and mobility, all essential components of balance.

The Flowing Science

A recent meta-analysis study published in the journal Science Direct looked at 37 different randomized controlled trials (RCTs) on tai chi’s effect on balance and 22 RCTs on strength. The research showed that tai chi practice resulted in a significant improvement in balance when repeated for a minimum of 8-16 weeks. 

Those who engaged in tai chi for less than 8 weeks showed no statistical improvement in strength or coordination. However, those who practiced tai chi longer than 8 weeks started to see a significant positive effect. In other words, there was a dose-dependent response, meaning that the magnitude of the effect increased with time. 

The meta-analysis study did not provide details such as frequency of training or duration of sessions. Nonetheless, the researchers concluded that overall, their findings “demonstrated a positive effect favoring tai chi as an intervention to enhance balance.”

A Few Easy Steps

When practicing Tai Chi, you can improve your balance by focusing on a few key methods. These techniques will help you enhance your balance while enjoying the many benefits of Tai Chi.

First, concentrate on stepping out with the foot softly and practice shifting your weight slowly from one foot to the other. You will also want to avoid any sudden movements. The slower you move, the harder the legs will work and the stronger and more flexible they will become. “Make sure that you stay low and let gravity do its job,” says Sifu George Estrada, Chief Instructor of White Dragon Schools who has been teaching kung fu and tai chi for 30 years. “Relax and sink the weight into the legs, and most importantly, don’t forget to breathe” he continues.

Second, maintain a straight posture and keep your head up. Using a mirror can be an excellent tool to help you. “By watching yourself in the mirror, you’ll easily be able to see posture errors such as leaning over or collapsing the knees inward” Estrada adds. “You’ll gain instant feedback into tai chi’s Five Principle Points: the heels, the hips, the chest, the shoulder, and the elbows. These points should be relaxed and ‘sunken’ as if being pulled downward to the ground.”

Practicing your tai chi while barefoot is another great way to build your overall balance. Barefoot tai chi practice will help to build strength and mobility of all of the different muscles, tendons, and ligaments of the foot. If barefoot practice is not an option, consider using “minimalist” footwear. Your shoes should have little or no rise and allow the foot to spread out naturally. “Research shows that low profile shoes cause the feet and ankles to do most of the stability work. Whereas running shoes shift the load to the forefoot and therefore knees” says Dr. Taylor Carlson DPT and long time tai chi instructor.

Lastly, working with a qualified instructor is also a key element in reaping the benefits of tai chi practice. A knowledgeable instructor will not only point out errors in posture but help teach proper body alignment. “Correct alignment will strengthen the major muscle groups of the lower body such as the glutes, hamstrings, and quads. Strengthening these primary movers will improve movement in daily living and make all activities easier” adds Carlson.

Connecting It Together

Regular practice of tai chi will build muscle memory and stability. Beginners should aim for 15-20 minutes of practice several times a week. However, it’s not uncommon to see advanced practitioners training for an hour or more each day. There’s no one-size-fits-all answer, however, more practice usually means more benefit.

The martial art of tai chi dates back over 1000 years to ancient China. Originally designed and intended to be used as a martial art, tai chi has found a new audience in modern times. From its origins as an effective fighting method to its modern practice as a health improvement system, tai chi has become one of the most widely practiced forms of martial arts in the world today. Tai chi is not only an effective way to improve balance, it’s a time-tested method for enhancing overall health and well-being.