Tai Chi Beats Stretching and Conventional Exercise in Reducing Fall Risk for the Elderly Everyday Health MenuNewslettersSearch Senior Health News Tai Chi Beats Stretching and Conventional Exercise in Reducing Fall Risk for the ElderlyAncient practice could save lives and tens of billions of dollars in nationwide healthcare costs. By Becky UphamSeptember 14, 2018Everyday Health ArchiveFact-CheckedTai Ji Quan: Moving for Better Balance is a program designed specifically to improve balance and prevent falls in older adults.Getty ImagesA form of tai chi is more effective in preventing falls in older adults than stretching or a multimodal exercise regimen consisting of aerobics, weights, and balance activities, according to a study published September 10 in JAMA Internal Medicine. The program, called Tai Ji Quan: Moving for Better Balance (TJQMBB), reduced the number of falls by 58 percent as compared with stretching exercises, and by 31 percent compared with multimodal exercises (MME) combining balance, aerobics, strength, and flexibility movements. “This important study adds to already existing evidence supporting that tai chi is an effective exercise for preventing falls, including in older adults with a history of falling,” says Peter Wayne, PhD, a professor of medicine at Harvard Medical School and the former director of tai chi and mind-body research programs at the Osher Research Center at the University of California in San Francisco. Dr. Wayne was not involved with this research. How the Study Was Conducted All 670 participants had either fallen at least once in the previous 12 months and were considered at risk for falls or had impaired mobility. Impaired mobility was determined by a Timed Up and Go (TUG) test, which measures the amount of time it takes a person to go from seated in an armchair to standing upright. More than 12 seconds is considered slower than normal. For the study, impaired mobility was defined as longer than 13.5 seconds. The average age of the participants was 77, 65 percent were women, 92 percent were white, and 4.6 percent were African-American. After being randomly placed into one of the three groups, everyone attended a twice-weekly 60-minute session in tai chi, stretching, or the MME program for 24 weeks. Number of Falls Measured After Six Months The primary endpoint of the study was the number of falls reported by the participants during the six-month follow-up. Each participant kept a calendar to record when and how they fell down, and researchers collected the information at class sessions. Nearly half the patients (48.4 percent) experienced at least one fall for a total of 733 falls. The tai chi group recorded 152 falls, as compared with 218 falls in the MME group and 363 falls in the stretching exercise group. “The benefits observed over two forms of conventional exercise suggest that unique aspects of tai chi training — perhaps its emphasis on cognitive processes such as relaxation, mental focus, and task shifting — afford it unique benefits,” says Wayne. A Tailored Tai Chi Program TJQMBB was developed by Fuzhong Li, PhD, a senior scientist at the Oregon Research Institute in Eugene. The program was tailored specifically to prevent falls in older adults by improving strength, balance, mobility, and daily functioning. The eight core exercises in TJQMBB aim to stimulate and integrate the skeletal muscles, the senses, and the brain. Participants practice synchronized breathing, shifting weight from one foot to the other, rotating their hips and pelvis, swaying back and forth on their ankles, and eye-head-hand movements. Li and colleagues point out that falls are not only dangerous and potentially fatal, but they are also very costly to the healthcare system. In 2015, the medical costs for falls in people 65 and older totaled more than $50 billion. Falls are considered largely preventable, and unlike many healthcare interventions, TJQMBB is relatively inexpensive. TJQMBB classes can be held in community centers, and the only equipment needed is arm-free chairs. The cost per participant averages $3 to $5 per class. In the United States, classes are currently offered in Washington, Montana, and California. Information on instructor certification can be found on the TJQMBB website. NEWSLETTERS Sign up for our Healthy Living Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Senior Health Most Antibiotics Prescribed to Older Adults Are Unnecessary Many people prescribed antibiotics in the U.S. don’t need them, and a study suggests this is particularly true for Black and Hispanic individuals.By Lisa RapaportApril 28, 2022 Smoking Speeds Cognitive Decline in Seniors Study WarnsNew research shows cause and effect in aging Americans.By Carmen ChaiFebruary 9, 2022 Experiencing a Higher Level of Fatigue May Predict Death in Older AdultsStudy finds older people reporting feeling run down were more likely to die within the following 3 years.By Becky UphamJanuary 28, 2022 How Much Does Life Alert Cost Review and ComparisonsLife Alert is a well-known medical alert system brand, but how much does it actually cost? Learn more about the system’s pricing and features and compare...By Jennifer Walker-JourneyJanuary 12, 2022 Life Alert Reviews Prices and MoreInterested in a Life Alert system? We did the research and read through Life Alert reviews to help you determine whether the service is right for you....By Kristen FischerNovember 8, 2021 Best Medical Alert Systems for 2022Medical alert systems are wearable devices that contain a call button. In the event of an emergency, such as chest pain or a fall, the wearer can press...By Corey WhelanOctober 4, 2021 Medical Guardian Review 2022Medical Guardian home and mobile medical alert systems provide 24/7 emergency monitoring. Find out whether Medical Guardian is the right choice for you...By Hannah SherkSeptember 16, 2021 Medical Alert Review 2022 Models Prices and MoreMedical Alert is one of the biggest and best-rated producers of medical alert systems. This review covers its prices, pros and cons, and the most important...By Hannah SherkSeptember 8, 2021 Bay Alarm Medical Reviews Pros and Cons 2022 The Bay Alarm Medical alert system stays competitive with in-demand features and low prices. But is it worth your money? Weigh the pros and cons, pricing...By Shannon CuthrellAugust 7, 2021 Want to Take Care of Your Brain Take a WalkNew research suggests walking can promote positive changes in white matter in older adults.By Becky UphamJuly 19, 2021 MORE IN Medical Guardian Review 2022 Medical Alert Review 2022 Models Prices and More Even Light Exercise Can Help Preserve Memory in People With Mild Cognitive Impairment