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Improve your balance with tai chi this winter – Harvard Health

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Improve your balance with tai chi this winter – Harvard Health

Cold weather months are the perfect time to try tai chi — an ancient Chinese martial art and exercise you can do indoors, in the comfort of your own home or at a fitness or wellness center. The practice is especially helpful at improving balance.

“Tai chi sharpens all of the skills you need to stay upright: leg strength, flexibility, range of motion, reflexes, and awareness of bodily sensations and mental focus. And improving balance with tai chi leads to a 20% to 60% reduction in fall risk,” says Peter Wayne, director of the Osher Center for Integrative Health at Harvard-affiliated Brigham and Women’s Hospital and medical editor of the Harvard Special Health Report An Introduction to Tai Chi.

What does tai chi involve?

Tai chi uses a series of gentle, flowing motions and slow, deep breathing to exercise the body and calm the mind. You move from one pose to another gradually, shifting your weight and extending your limbs to challenge your balance. It looks like a graceful dance.

The movements are carefully choreographed in a particular order. You can do them by following an instructor who typically does the poses while facing you, or you can do the poses on your own (once you’ve learned how to do them correctly).

A tai chi workout usually lasts for about an hour.

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Tai chi benefits

Tai chi is good for health in many ways. One of the best-known perks is better balance, which develops as your body becomes more attuned to changes in movement. “The slow, deliberate footwork makes you more aware of subtle shifts in your weight distribution, the angles of your ankles, and the touch sensitivity of the soles of your feet,” says Stanwood Chang, a tai chi instructor at Wellness Works, part of Harvard-affiliated Beth Israel Deaconess Medical Center.

Within a few months of starting tai chi, you’ll notice you’re able to balance better in various positions and react faster if your balance is challenged. This can help you avoid injury if you encounter indoor hazards, such as floor clutter, or outdoor hazards, such as uneven pavement.

The weight shifting of tai chi also stretches and strengthens muscles, helps build bone density and stabilize joints, and exercises the heart (which helps prevent heart disease).

In addition, tai chi has a meditative quality that can trigger the relaxation response — a well-studied physiological change that can lower your blood pressure, heart rate, breathing rate, oxygen consumption, adrenaline levels, and levels of the stress hormone cortisol. Feeling less stressed helps improve your mood, quality of life, and thinking skills.

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Move of the Month: The dragon wags its tail


A man performs the first part of the dragon wags its tail exercise as described in the article. A man performs the second part of the dragon wags its tail exercise as described in the article.


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Stand with your feet shoulder-width apart. Slightly bend your ankles and knees. Bring your palms together in front of you at navel height. Lengthen your spine and gently arch your waist, head, and neck to the right. Rotate your thumbs and arms to the right as well. Feel a stretch along your entire left side. Pause for a moment and return to the center. Then, gently arch to the left, feeling a stretch on your right side. Repeat the process about 10 times.


Photos by Michael Carroll

Give tai chi a try

Get started with tai chi by taking a class. You can find one at a tai chi center, health club, YMCA, community center, hospital, or senior center.

You won’t need fancy workout clothes or any special equipment to practice tai chi. Just wear loose, comfortable clothing and sneakers (or go barefoot, if that’s your preference and it’s safe for you).

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In class, the instructor will show you how to do tai chi movements properly and supervise your progress. The instructor will also be able to modify the moves (if you have physical challenges) or adjust the amount of time you’ll spend standing. “A good tai chi teacher encourages students to sit down and take a break whenever they want,” Chang says.

If it’s not possible for you to get to an in-person tai chi class in winter weather or if you’re uncomfortable trying tai chi in front of other people, consider taking an online class from a trusted source, such as the course offered by Harvard Health Publishing.

A final tip: “Relax and be comfortable while practicing tai chi,” Chang says. “You don’t have to push yourself 110%. Tai chi is safe, accessible, and enjoyable, no matter what your pace.”

Image: © Tim Platt/Getty Images

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Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

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Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Making healthy, sustainable choices for our health and fitness can often feel like a secondary goal, always on the back burner. The philosophy of Stoicism, originating in Greece and refined in Rome, offers a timeless framework for living well. Its four cardinal virtues, taught by philosophers such as Plato, are wisdom, courage, justice and temperance. These virtues can help you navigate health, wellness and fitness decisions with clarity and purpose by helping you:

  • Make healthier choices (moderation in food/drink; exercise)
  • Reduce stress through focusing on what’s controllable
  • Push outside your comfort zone to grow
  • Act responsibly for our community
  • Find peace by accepting mortality

Together, these lead to a more virtuous, less anxious, and purposeful life, which inherently supports well-being and longer, better living. 

Wisdom (Understanding/Learning)

Wisdom starts with learning, but it also requires understanding what is truly within your control: your judgments, actions and responses. Working out for an hour a day is the easy part of the fitness goal. The other waking hours of making healthy choices are the more challenging parts of the goal. In health and fitness, this means focusing on your habits and mindset rather than worrying about uncontrollable outcomes such as genetics or trendy social media posts from fitness influencers selling supplements. In a nutshell, use wisdom in these three ways to improve health, fitness and wellness: 

  • Control what you can control. Do this especially when faced with setbacks, such as a missed workout or a slip in diet. Redirect your energy toward what you can do next, not what you cannot change.
  • Seek facts, not opinions. Approach nutrition, exercise plans and wellness advice with an objective mind that is based on science. Avoid emotional reactions and look for evidence-based information.
  • Make sound choices. Use reason to evaluate what’s beneficial or harmful for your training and nutrition, avoiding extreme diets or fad workout routines. 

 

Courage (to Push Outside Your Comfort Zone)

Courage is not just about bravery. Courage is more about enduring discomfort and doing the right thing, especially when it’s hard. In your fitness journey, this means pushing through challenges and facing fears, such as trying a new activity or simply walking into a gym for the first time. The courage to challenge yourself with activities you are new to or not good at doing will help you become a well-rounded exerciser with performance and longevity goals. Try these three ways to add courage that enables you to make better decisions:

  • Accept the discomfort that comes with growth, whether it’s physical strain in exercise or emotional struggle in changing habits.
  • Remain focused on your goals and health commitments. Prioritize sleep, rest or recovery, and along with not skipping training days, even when external pressures tempt you otherwise.
  • Act objectively and see your circumstances as they are, not how you wish them to be, and respond realistically to challenges. Assess your progress regularly.

Justice (Fairness and Kindness)

Justice is about treating others and yourself with fairness, kindness and respect. In fitness, much is passed down from the older generation to the younger. Be that person who shares what you know with the next generation. This means supporting a positive training environment, whether at the gym, in group classes or among friends and family.

  • Treat others well by showing encouragement to people at every stage of their health journey, regardless of ability or background. This is powerful in people’s lives and makes you feel good, too.
  • Serve others by sharing knowledge, motivating workout partners, family members, and contributing to a supportive culture of activity to help others build the habit of fitness. Justice is also holding each other accountable.
  • Teach and communicate about your experiences, failures, and successes with humility. Having others learn from your mistakes and experiences is a smart way to communicate with the younger generation and beginners to fitness.

Temperance (Moderation and Discipline)

Temperance is discipline. None of these works can be done without discipline. We must learn to manage desires, impulses and habits to avoid excess in anything. In fitness and wellness, this virtue is vital for long-term success and well being. Training needs to be balanced with recovery, and this takes discipline to make some days easier than others. Too much of any good thing becomes a bad thing.

  • Avoid too much food, social media, supplements or even exercise. Balance is key to optimal performance, longevity and long-term goal achievement.
  • Manage impulsive responses to stress, frustration or temptation, choosing actions that keep you on track with your values and goals.
  • Practice discipline by doing things that are good for you, even when you do not want to.  Working out daily is often the easy part. The rest of the day, when food choices are tempting us to cheat on our diet, is the hardest for most people.

For many who find comfort in making the easy options or cheating on diets, you can also experience the same comfort (dopamine hit) by not doing it and choosing the healthier choice. These four virtues work together to flip the switch on how your body responds to new disciplined actions. For example, justice requires wisdom to discern the right action. Then, it takes courage to act on those insights and push yourself outside the comfort zone. Finally, deciding to be disciplined and hold firm is the temperance that avoids selfishness or excess. In your health journey, applying all four virtues helps you stay resilient, make thoughtful choices, and build a sense of purpose and connection.

You can also use the Military.com Fitness Section to aid your health, wellness, and fitness journey. There are thousands of articles and videos full of practical tools for building resilience, mitigating stress and disciplined living for optimal performance and longevity. By focusing on what you can control, acting with courage and kindness to others, and practicing self-discipline, you create a foundation for lasting health and wellness, not just for yourself, but for the wider community as well.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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