Gentle movement, big gains: how tai chi & qigong help older adults stay stronger, steadier and happier
- Shifu Darrin
- Sep 10
- 5 min read
Updated: Sep 26
My name is Darrin Bird, Shifu / teacher at Shaolin Warrior Martial Arts, I have been teaching Tai Chi and Qigong (Qi Gong) for 8 years, with thousands of hours working across all ages. I have taught people with cute chronic diseases, balance and stability issues, others suffering from depression and anxiety. I have seen first hand the benefits of Tai Chi and Qigong. I wanted in this article to take an evidence based approach in this article rather than my story of observations and experience,
Tai Chi reduced falls by 38% compared to a control group in a 6-month Tai Chi program
Tai Chi was 58% more effective at reducing falls than stretching exercises, and 31% better than other types of exercise says a 2018 study
In a 2024 study, Qigong fitness had a positive effect on reducing and alleviating stress, anxiety, and depression
Qigong in multiple studies using EEG brain scans show down-regulation of brain waves frequencies from Beta to Alpha, these changes are associated with reduced mental stress, improved focus, and meditation.
Falls, loss of strength, loneliness and low mood are common challenges as people age, these are not inevitable. Two low-impact, mind-body practices with a long history in China are, Tai Chi (300+ years old) and lesser known, Qigong (3000+ years), both have a growing body of research showing measurable benefits for older adults: fewer falls, better balance and strength, improved mood and cognition, and greater quality of life. Below I summarise the evidence (with sources 😉) in a friendly, practical way so you, or someone you care for, can decide whether to give Tai Chi and Qigong a try.
Don't have time to read the whole post, here is the headline findings...
Top Points, backed by research
Falls are common and serious. About 1 in 4 older adults report a fall each year; falls are a leading cause of injury, hospitalisation and death in people aged 65+. (CDC, World Health Organization)
Tai chi reduces fall risk and improves balance. Multiple systematic reviews and randomised trials show Tai Chi lowers the number of falls and improves balance and functional performance in older adults. Effects tend to be stronger with regular practice (e.g., multi-week programs). (BMJ Open, Oxford Academic)
Qigong improves physical function and mental wellbeing. Systematic reviews and meta-analyses report that Qigong improves physical ability, reduces depressive symptoms and enhances quality of life in older adults with chronic illnesses or frailty. (IU Indianapolis ScholarWorks, World Scientific)
Combined evidence supports prescribing balance-focused, group exercise for fall prevention. Global public-health guidance highlights strength & balance training (including Tai Chi) as effective components of fall-prevention strategies. (World Health Organization, cochranelibrary.com)
Now let's get into the mechanisms...
Why tai chi & qi gong work for older adults: the mechanisms
Both practices of Tai Chi and Qigong share features that help older people stay steady and healthy:
Balance and postural control training. Slow, weight-shifting movements and single-leg stances challenge balance systems (proprioception, vestibular, vision) in a safe way. This trains the neuromuscular responses needed to prevent a fall.
Gentle strength and mobility work. Repeated, controlled movement builds lower-limb strength and joint range without high impact. Over weeks, this can improve gait speed and sit-to-stand ability.
Cognitive and attentional benefits. The coordinated, mindful sequences in tai chi/qigong engage attention, working memory and dual-task skills (walking + thinking), which are important because cognitive slowing can raise fall risk.
Stress reduction & mood improvement. Slow breathing, social contact in classes, and meditative focus reduce anxiety and depressive symptoms—factors that influence activity levels and confidence (fear of falling).
The Studies Say...
Falls & balance
A number of randomised controlled trials (RCTs) and meta-analyses report that tai chi programs reduce fall rates compared with no exercise or usual care; benefits are larger when sessions are frequent and maintained over months.
RCTs in community-dwelling older adults found fewer falls, lower fear of falling, and better functional balance scores in Tai Chi groups vs controls.
Physical fitness & function
Meta-analyses report improvements in balance measures, lower-limb strength and physical performance tests (e.g., Timed Up & Go, gait speed) after tai chi/qigong interventions versus controls. Benefits are often described as moderate but clinically meaningful for independence.
Mental wellbeing & quality of life
Systematic reviews of Qigong trials found reduced depressive symptoms and improved quality of life and self-reported physical function in older adults with chronic disease or frailty. Effects on anxiety and self-efficacy have also been reported.
Cognition
Recent reviews combining Tai Chi and Qigong trials suggest improvements in cognitive function (attention/executive function), especially when physical gains are also achieved — indicating both direct (mental practice) and indirect (increased activity) pathways.
How to put this into practice...
Practical takeaways — how to get the benefits safely
Aim for regular practice. Most trials showing fall reductions used multiple sessions per week over months. Even twice-weekly classes (plus home practice) can help.
Start with an instructor. A qualified teacher helps with safe, correct form and suitable progression (especially important for frail seniors or people with conditions like arthritis).
Choose a balance-focused form. Yang-style and Sun-style tai chi are frequently studied; many programs adapt sequences to emphasise weight transfer, single-leg stance and turning. Qigong routines often focus on gentle repetitive movements and breathing that are easier to learn for frailer people.
Combine Qigong and Tai Chi within the same workout. The right combination of Qigong and Tai Chi together will amplify the benefits, if done regularly. Qigong sets up the mind and body, so the person enters a meditative state, ready to learn and focus on Tai Chi.
Gentle Movement, Big Gains - A Graphic Summary
Where to get started...
Who is it For and Where?
First step is to identify who this is for and where the sessions will be conducted.
🥋 Individuals
At our gym, studio on Crown street we cater for individuals through Adult Group Classes in the evening, Seniors Groups Classes in the morning. And for those wanting a personal touch, there are private sessions for individuals or private groups of 2-6 people.
🏘️ Facilities and Communities
We also come to your location, community groups, senior community housing, and aged care facilities. Providing sessions that can conducted seated, standing or both.
📞 Request a Call
Request a call to discuss the needs for you or your organisation, this is at no charge, and we are happy to answer your questions.
References
Sherrington C., et al. Exercise for preventing falls in older people living in the community — Cochrane / review pages (exercise & fall prevention). (cochranelibrary.com)
Tai Chi for preventing falls in older adults — systematic reviews and RCTs (BMJ Open meta-analysis; classic RCTs showing fewer falls after 6 months of tai chi). (BMJ Open, Oxford Academic)
Frontiers/Public Health (2023) — systematic review/meta-analysis: tai chi effective for preventing falls and improving balance in older adults. (Frontiers)
BMC Geriatrics (2023) — review on effects of tai chi & qigong on cognitive and physical functions in older adults. (BioMed Central)
Chang et al. (2019) — meta-analysis: physical & psychological health outcomes of qigong in older adults (American Journal of Chinese Medicine / World Scientific). (IU Indianapolis ScholarWorks, World Scientific)
CDC — Older Adult Falls Data & Facts (stats and public-health guidance). (CDC)
WHO — Falls fact sheet & prevention guidance (global burden and prevention strategies). (World Health Organization)
Tai Chi and fall reductions in older adults: a randomised controlled trial (Oregon Research Institute
Tai chi may help prevent older adults from falling (Standford School of Medicine)
Tracking Studies on the Effects of Qi Gong Fitness on Stress, Anxiety, and Depression Among Underprivileged Working Youth (Alpha Psychiatry)