{"id":116764,"date":"2026-10-03T10:26:40","date_gmt":"2026-10-03T14:26:40","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=116764"},"modified":"2026-10-03T08:30:41","modified_gmt":"2026-10-03T12:30:41","slug":"sport-boost-longevity","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/sport-boost-longevity\/","title":{"rendered":"Over 50? This Gentle Exercise Can Help Build the Strength and Balance You Need as You Age"},"content":{"rendered":"
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Credit:<\/span> Maki Nakamura<\/a><\/figcaption><\/figure>\n

We are told<\/span> time and time again that one of the key components to a long and healthy life is (unsurprisingly) exercise. Regular physical activity could even increase life expectancy by around four years,<\/span> according to research<\/span><\/a>.<\/span><\/p>\n

And one of the sports growing in popularity is great for mobility and super sustainable too. The sport in question is tai chi.<\/span><\/p>\n

What is tai chi?<\/strong><\/h1>\n

Tai chi is an exercise originating in ancient China that incorporates slow movement and deep breathing.<\/span><\/p>\n

The sport is low-impact and combines breathwork, mental focus and controlled movements, says Bruno Pontes, a personal trainer at <\/span>Muscle Booster<\/span><\/a>. It looks pretty slow, and therefore it tends to be dismissed \u2014 but it shouldn’t be, he says.<\/span><\/p>\n

\u201cThe controlled movements challenge your muscles, balance and coordination without placing unnecessary stress on your joints,\u201d Pontes explains. This means it\u2019s super accessible for all ages and abilities.<\/span><\/p>\n

But that doesn\u2019t mean it\u2019s just for the elderly. \u201cRunners, gym-goers and complete beginners can all benefit from improving balance, body awareness and movement quality,\u201d he adds.<\/span><\/p>\n

Tai chi can improve balance and stability<\/strong><\/h1>\n

\u201cTai Chi improves your core stability<\/a> and balance through slow shifts in weight and controlled movements to engage a variety of muscle groups,\u201d Pontes says. \u201cThis helps maintain independence later in life by improving stability, reducing the risk of falls and making everyday movement feel easier.\u201d<\/span><\/p>\n

\"Elderly
Getty Images: MoMo Productions<\/figcaption><\/figure>\n

Tai chi can help with mobility and flexibility<\/strong><\/h1>\n

\u201cUnlike high-impact exercise, Tai Chi encourages your joints to move through comfortable ranges of motion,\u201d Pontes says. \u201cRegular practice can help reduce stiffness<\/a> while improving overall mobility.\u201d Keeping our joints limber is important for mobility as we age. And the better our mobility is, tends to mean the longer we live, <\/span>research suggests<\/span><\/a>.<\/span><\/p>\n

Tai chi can also be great for lower body strength too as it tends to include a lot of controlled positions which places your muscles under tension. \u201cOver time, this strengthens your legs, hips and core while improving posture and stability,\u201d he adds.<\/span><\/p>\n

Tai chi can lower stress<\/strong><\/h1>\n

Tai chi, like yoga, can be great for your overall wellbeing and stress-reduction. And reducing stress levels can be really vital for longevity<\/a>. \u201cThrough deep, controlled breathing, more oxygen flows to your brain, helping to reduce stress and promote overall wellbeing and increased mental focus,\u201d Pontes explains.<\/span><\/p>\n

How to implement tai chi into everyday life<\/strong><\/h1>\n

To try a few tai chi moves out, start off by standing with your feet shoulder-width apart. Slowly transfer your weight from one foot to the other while maintaining straight posture. Repeat this side-to-side transition 10 to 15 times, breathing rhythmically as you move.<\/span><\/p>\n

Now, try softening your knees to sink your hips into a grounded stance. Slowly move your arms from side to side in a smooth, circular motion while gently shifting your weight. Aim for a set of 10 repetitions from left to right in a fluid motion.<\/span><\/p>\n

Finally, work into you arms with some arm circles. \u201cRaise your arms up and out to chest height and gently circle them forwards and backwards. Perform 15 to 20 circular repetitions in a seamless movement.\u201d<\/span><\/p>\n

This is a great introduction to tai chi that you can practice almost anywhere.!<\/span><\/p>\n","protected":false},"author":42794,"featured_media":117027,"template":"","format":"standard","categories":[6939,16,2723],"yoast_head":"\nOver 50? This Gentle Exercise Can Help Build the Strength and Balance You Need as You Age<\/title>\n<meta name=\"description\" content=\"This sport is super slow but great for your health. It is great for mobility, balance and can even reduce stress.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/graziamagazine.com\/us\/articles\/sport-boost-longevity\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Over 50? 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