No doubt you know that we’ve frequently touted the importance of physical activity for healthy aging. We’ve also praised the value of mindfulness and meditation to lower stress and anxiety and help put you in a calm, present state of mind (which can also benefit your physical health). If there’s a way to combine these activities and facilitate further health benefits, all the better. For many, Tai Chi fulfills that goal. Nicknamed, “Meditation in Motion,” Tai Chi combines physical movements originally found in Chinese Martial Arts with meditation and breathwork all combined in slow, rhythmic movement. With science-backed health benefits ranging from better balance and coordination to increased flexibility and even cognitive improvement, no wonder Tai Chi is often considered “an excellent ‘sport of choice’” for older adults. So grab some loose and comfortable clothing and read more here.

Newly reported research has made the choice of Tai Chi an even more attractive option for older adults looking to be active and mentally engaged. To start, a recent study published in JAMA Network Open found that Tai Chi can be more effective than aerobic exercise in reducing blood pressure levels in adults with prehypertension (higher than normal blood pressure though not yet at the level considered “high blood pressure”- but nonetheless a warning about potential heart health problems). Adults who practiced Tai Chi for one hour/day, 4 days a week for 12 months saw bigger blood pressure drops than those who did aerobic exercise (brisk walking, or jogging). Nearly 22% of the Tai Chi group found their blood pressure had gone back to normal levels during the trial, and fewer in the Tai Chi group than in the aerobic group developed hypertension after the trial ended. While this was a small study that needs further validation, and scientists are not entirely sure how to explain the effects of Tai Chi, it does appear that practicing Tai Chi may offer another option when the need arises to lower blood pressure. So take off your blood pressure cuff, and read more about this study here.

Another recent study explored the benefits of Tai Chi for brain health and cognition. This study, published in the Annals of Internal Medicine, involved older adults with mild cognitive impairment. Separating the 300 participants, all aged 65 or older, into 3 groups, researchers examined the effects of stretching, Tai Chi, and a “cognitively enhanced” version of Tai Chi and then looked at cognitive test scores to determine the impact of the interventions in these groups. There was no difference in the “stretching” group but both Tai Chi groups registered improved cognitive test scores, with the “enhanced” Tai Chi group achieving the outcome of raising cognitive test scores by 3 points, which is considered the equivalent of staving off 6 years of cognitive decline. While these results need to be replicated in a wider trial, that’s a remarkable testament to the potential value of Tai Chi as an important resource in addressing cognitive impairment in older adults. You can read more about this study and others that examine the impact of Tai Chi on cognition by clicking here.

So how to get started on your own Tai Chi practice? While video tutorials online are available, including a 6-week beginners Tai Chi course for Older Adults from Udemy (now on sale for only $9.99) and a video from Silver Sneakers about Tai Chi for Fall Prevention, it may make sense to start with in-person instruction, given that the gentle movements and meditative mindset might be more challenging than you realize. Group in-person classes may run anywhere from $20-30, and you need to ask about the background and approach of the teacher (there are at least 8 different types of Tai Chi and no certification that gives someone a license to teach, so you need to do your homework). Given that 250 million people worldwide now practice Tai Chi, a little bit of investigation in your local community should yield a well-regarded instructor and class. For some illuminating videos of how students of Tai Chi begin to learn the various moves and positions, bring your mind into the present and watch here and here.