Tai Chi Walking to Improve Balance & Prevent Falls | Seniors 50+, by Yes2Next on YouTube. 28 min 9 s.
- Video length
- 28 min 9 s
- Time to do it
- 28 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Clear a path about 3 metres long and stand next to a wall, counter or sturdy chair you can touch. Wear supportive shoes or go barefoot on a non-slip floor.
Start with weight shifting. Stand with feet hip-width apart, slowly shift your weight side to side and front to back, and let your arms swing gently. Keep the pace slow and relaxed.
Walk forward with small, slow steps. Place the heel down first, roll through to the toes, and let your arms swing naturally. Keep your head level and your gaze ahead.
Add Cloud Hands. As you step, sweep one hand across in front of your body at chest height while the other circles down and back, alternating with each step.
Turn around and walk backward with the same small steps. Feel for the floor with your toes first, keep your hands near your support, and take your time.
Practice side walking. Step out to one side, bring the other foot to meet it, and keep your knees soft. Take a few steps each way, staying close to your support.
Finish with Parting the Horse's Mane. Step forward as one arm rises palm-up and the other presses down, then alternate sides slowly in time with your breath.
Tips and common mistakes
Take shorter steps than feels normal, because overstriding is what throws your balance off.
Look ahead at eye level rather than down at your feet so your body stays upright.
Do the backward walking near a wall or counter, since that is where most people wobble.
Stop and sit down if you feel dizzy or lightheaded, and build up to the full session over a few weeks.
Questions
Do I have to do the whole 28 minutes?
No. Do the warm-up and one or two sections, then stop. Ten minutes of weight shifting and forward walking done regularly beats one long session.
Can I do this barefoot?
Yes, if your floor is non-slip and your feet are comfortable. Supportive shoes are better if you have foot pain or numb feet.
Is this safe if I use a cane or walker?
You can adapt it by keeping one hand on a counter or chair throughout. Check with your doctor first if you have had a recent fall or balance diagnosis.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
