Tai chi, the winner at warding off falls

A group of three multi-ethnic seniors taking an exercise class in the park. They are practicing tai chi, standing with their hands raised. The focus is on the Africam-American woman with braided hair standing in the foreground.


Exercising is one of the best ways to ward off falls. But which type of exercise helps most? A small randomized controlled trial — the gold standard in research — found that tai chi is the winner. The study was published online Sept. 10, 2018, by JAMA Internal Medicine. Researchers took 670 older adults (average age 78) with a self-reported history of falls or mobility problems and divided them randomly into three groups.

One group did tai chi only; one group did stretching exercises only; and one group did aerobics, strength training, and balance and flexibility exercises. All of the participants took part in their assigned activities twice a week, for an hour each time. After six months, people in the tai chi group had experienced 58% fewer falls compared with people in the stretching group, and 31% fewer falls compared with people in the group doing several types of exercises.

The type of tai chi in the trial was tailored to older adults at risk for falling. But lots of evidence has shown tai chi in general is effective for improving balance. It uses a series of slow, flowing motions and deep breathing. The gradual shifting of weight boosts your strength, flexibility, range of motion, and reflexes.

Below are spiritual recipe for health and wellness: Matthew E. McLaren

Whoever would foster love covers over an offense, but whoever repeats the matter separates close friends. Proverbs 17:9 NIV

Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you. Ephesians 4:32 NIV

For if you forgive other people when they sin against you, your heavenly Father will also forgive you. Matthew 6:14 NIV

Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you. Colossians 3:13 NIV

If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land. 2 Chronicles 7:14 NIV

Do not judge, and you will not be judged. Do not condemn, and you will not be condemned. Forgive, and you will be forgiven. Luke 6:37 NIV

Who is a God like you, who pardons sin and forgives the transgression of the remnant of his inheritance?

You do not stay angry forever but delight to show mercy. Micah 7:18 NIV

You, Lord, are forgiving and good, abounding in love to all who call to you. Psalm 86:5 NIV

Therefore, my friends, I want you to know that through Jesus the forgiveness of sins is proclaimed to you. Through him everyone who believes is set free from every sin, a justification you were not able to obtain under the law of Moses. Acts 13:38-39 NIV

He is the atoning sacrifice for our sins, and not only for ours but also for the sins of the whole world.

1 John 2:2 NIV

Whoever conceals their sins does not prosper, but the one who confesses and renounces them finds mercy. Proverbs 28:13 NIV

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