The ancient Chinese martial art promotes a healthy, balanced lifestyle. “There’s very strong evidence that tai chi is one of the best weight-bearing exercises to reduce the risk for falls,” says Peter Wayne, research director of the Osher Center for Integrative Medicine at Brigham and Women’s Hospital and Harvard Medical School. As time goes by, muscles begin to weaken, which is associated with a higher risk of falls. The weight-bearing nature of tai chi helps to keep leg muscles strong while improving flexibility, particularly in the ankles, knees, and hips. “Research has found that people who do tai chi see a 20% to 40% reduction in the risk of falls even after as little as six months,” says Wayne.

According to Harvard Health, “Tai chi combines the physical components needed to stay upright—leg strength, flexibility, range of motion, and reflexes—all of which tend to decline with age.” With its gentle, low-impact exercises, Tai Chi can help build up stamina in daily activities and boost energy levels throughout the day. It is often known as “meditation in motion” because of its exercises that help balance both mind and body.

Research suggests that regular practice of Tai Chi can lead to improvements in balance, flexibility, and muscle strength, making it an effective intervention for individuals of all ages and fitness levels. Its gentle, low-impact nature also makes it suitable for those with chronic conditions or mobility limitations.