Exercise

Three ways to try tai chi this week 🎯 Search for a beginner Yang tai chi video

Look for one that runs 10 to 15 minutes and is labeled "senior" or "chair-supported." Follow along once in the living room near a counter for balance.

15 minutes • A first feel for the pace

🦶 Try the basic weight shift

Stand behind a chair, hands on the back, and shift your weight slowly to one foot for 3 seconds, then the other. This is the core motion of tai chi, and it loads each hip gently.

2 minutes • Gentle hip loading

📋 Check your local rec center

Many YMCAs and town rec centers run tai chi classes for older adults, often free or low cost. Look for "Yang style," "gentle," or "beginner" in the class title.

5 minutes • Finding a class nearby

RESEARCH BRIEF Twenty-eight trials found tai chi eased arthritis pain by a medium-sized effect Zhao and colleagues pooled 28 trials in a review published in Osteoarthritis and Cartilage in 2025. In each trial, people were sorted into groups by chance so the comparison would be fair. The trials covered 1,676 adults with osteoarthritis. Compared to groups doing no structured exercise, tai chi reduced pain by a medium-sized effect, scored at 0.64 on a scale where 0.2 is small, 0.5 is medium, and 0.8 is large. It also improved mobility, stiffness, and self-reported function.

https://www.google.com/search?q=exercise+regain+ability+to+stand+up+after+a+fall+and+get+better+balance

ONE Simple Trick to Get Up From The Floor EASILY (No Pain!) - YouTube,  //👇Fix weak & painful legs in just 1 hour/week ✅ https://shrey.thinkific.com/courses/StrongLegs60
👇 FREE Exercise Guide - Build Incredible Strength 💪 https://mind-body-horizons.kit.com/313492e6f9
Did you know there is 1 simple trick to help you get up from the floor like you did in your 20s or 30s?
👇 Watch me next!: 🔹Do THIS Every Day for Stronger Legs (Ages 60+) https://youtu.be/2nyG-gc-VeQ 🔹 ONE Exercise that Instantly Improves Walking (Ages 60+): https://youtu.be/3ShaUs-wDb0?si=iz2gZFtvMcFF44fR 🔹 The ONLY 3 Exercises you NEED to Improve Leg Circulation: https://youtu.be/OTwdMxlm-ik ⏰
TIMESTAMPS ⏰
0:00 - Get Up Without Kneeling! 0:20 - Why Most People Struggle to Get Up from the Floor 0:44 - The CRAWLS Method 2:59 - Watch My Grandma Using the Same Trick 3:29 - How to Build Incredible Leg Strength in 1 hour/Week

Seniors: The Best Way to Get Up After a Fall - YouTube,  //What if you fall with no one to help you get up? This video show three ways to get yourself up after a fall if you are alone. By Doug Weiss, DPT, a physical therapist with 30 years of experience.
See more videos like this: https://www.youtube.com/channel/UC6unsgtxsnMeFG3OBRX-PQw

sources and resources for this video: Exercise to prevent falls in older adults: an updated systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/27707740/ Exercise for preventing falls in older people living in the community: an abridged Cochrane systematic review https://pubmed.ncbi.nlm.nih.gov/31792067/ Exercise for preventing falls in older people living in the community: an abridged Cochrane systematic review https://bjsm.bmj.com/content/bjsports/54/15/885.full.pdf

Other great links: https://pmc.ncbi.nlm.nih.gov/articles/PMC10435089/ https://www.safetyandquality.gov.au/our-work/falls-prevention https://www.cdc.gov/falls/about/index.html https://www.nia.nih.gov/health/falls-and-falls-prevention/falls-and-fractures-older-adults-causes-and-prevention https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358 Always check with your doctor before starting a new exercise routine.