How to Prevent Falls with Tai Chi

Falls are the leading cause of injuries in older people and can be fatal. Tai Chi, a Chinese form of exercise, may help prevent them. Here's what you should know.

Tai Chi is a popular form of exercise for older people, since it is easy on your joints and promotes flexibility, coordination, peacefulness, and balance. One big benefit is that it may help an older person avoid falling.

In fact, Tai Chi may lower your risk of a bad fall by half, according to several studies that followed participants for a year or less. In those studies, participants spent an hour doing Tai Chi from one to three times a week, for anywhere from 12 to 26 weeks.

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Why older people fall

As you age, you lose coordination, flexibility, and balance. The less active you are, the greater the losses. Most older adults suffer from at least one chronic condition, like type 2 diabetes, the aftereffects of a stroke, or arthritis. Those illnesses can lead to inactivity, increasing your chances of a fall.

Older eyes have trouble seeing tripping hazards. Some medications can cause dizziness and lead to falls.

If you’ve been living in your home a long time, it may have fraying carpets or other fall hazards, but most seniors don’t think about simple modifications that would make their homes safer.

One in four older Americans falls every year. Falls can lead to broken bones, fractured hips, and head injuries. Even if you aren’t injured in a fall, you may become afraid of falling again and become less active.

How to prevent falls

Many older adults think that a bad fall happens only to other people. If you are concerned about an older loved one, you might ask: “Have you looked into how to prevent falls?”

Ask about his or her last eye checkup. Tint-changing lenses can make it hard to see when you go from bright sun to a dark building. Bifocals can be hard on stairs. Your loved one might need a prescription without those features.

Notice any signs of difficulty walking or rising from a chair. Those are signs he or she could benefit from physical therapy — as well as a Tai Chi class — to improve balance and strength. If your loved one is using a cane or walker, make sure he or she has had enough guidance. Using either one in the wrong way can increase the chance of a fall.

Do a walk-through of the home to make sure that the bottom and top of stairs are well-lit, the railing is secure, carpets aren’t loose, and there are grab bars near the toilet. Check out the Centers for Disease Control and Prevention’s home assessment checklist.

Encourage your loved one to start Tai chi. The National Council on Aging recommends a program called “Tai Chi for arthritis” for older people who are exploring how to prevent falls.

Especially if your loved one is worried about falling during any activity, a Tai Chi class is a good way to get moving again. There will be no pressure to overdo it: In classes, everyone is encouraged to stick to what they can do without any discomfort. Older adults will learn to focus on feeling energy flow to and from their legs and to become more confident about balance.

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