3 Practices to Improve Balance: Tai Chi, Yoga, and Pilates

As we age, our sense of balance and stability can naturally decline, increasing the risk of falls, injuries, and other health complications.¹ Ambrose AF, Paul G, Hausdorff JM. Risk factors for falls among older adults: a review of the literature. Maturitas. 2013 May;75(1):51-61. doi: 10.1016/j.maturitas.2013.02.009. Epub 2013 Mar 22. PMID: 23523272. PubMed Source Poor balance and stability can also impact our overall quality of life and longevity.

It’s possible to assess your level of balance and stability with simple at-home tests, such as standing on one foot or walking heel-to-toe in a straight line. Regularly practicing exercises that focus on improving stability and balance, such as Tai Chi, Yoga, or Pilates, can help maintain and even improve your balance and stability as you age, supporting your overall health and well-being.

These forms of exercise can help you develop strength, flexibility, and balance, improving your overall health and reducing your risk of falls and injuries.

Tai Chi is a form of Chinese martial art often practiced for health benefits. It involves slow, flowing movements that are designed to improve balance, flexibility, and strength. Tai Chi is effective for improving stability and balance in older adults and people with Parkinson’s disease and other neurological conditions.²Zhong D, Xiao Q, Xiao X, Li Y, Ye J, Xia L, Zhang C, Li J, Zheng H, Jin R. Tai Chi for improving balance and reducing falls: An overview of 14 systematic reviews. Ann Phys Rehabil Med. 2020 Nov;63(6):505-517. doi: 10.1016/j.rehab.2019.12.008. Epub 2020 Jan 22. PMID: 31981834. PubMed Source

One overview research published in the British Journal of Sports Medicine found that regularly practicing Tai Chi improves cardiorespiratory and immune functions, mental control, flexibility, and balance control.³ Li JX, Hong Y, Chan KM. Tai chi: physiological characteristics and beneficial effects on health. Br J Sports Med. 2001 Jun;35(3):148-56. doi: 10.1136/bjsm.35.3.148. PMID: 11375872; PMCID: PMC1724328. PubMed Source

Here are a few basic examples of Tai Chi exercises:

1. Brush Knee and Twist Step. Start with your feet shoulder-width apart and your arms relaxed at your sides. Shift your weight to one leg and step forward with the other foot, bending your knee as you go. As you step, bring your opposite arm up and forward as if you are brushing something away. Then, pivot on your back foot and turn your torso to the opposite side while bringing your opposite arm down and back. Repeat on the other side.
2. Snake Creeps Down. Start with your feet shoulder-width apart and your arms relaxed at your sides. Shift your weight to one leg and step forward with the other foot, bending your knee as you go. As you step, bring your hands up to shoulder height in front of you, with your palms facing down. Then, slowly lower your hands down toward the ground as you sink into a squat. Keep your gaze forward and your weight centered over your foot.
3. Cloud hands. Start with feet shoulder-width apart and arms relaxed at the sides. Step forward with your left foot while circling your left arm up and to the left as if drawing a small cloud. Shift weight back to the right foot and circle the left arm down and across the body to the right while lifting the right arm up and to the right to draw a new cloud. Repeat the circling motion with arms, starting with the right arm, as you step forward with the right foot. Alternate between left and right for several repetitions, synchronizing breath with the circling motion if comfortable.

Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation. It is a popular form of exercise for improving flexibility, strength, and balance. Yoga is effective in improving stability and balance in people of different ages.

Research shows that older adults who practice yoga have a significantly better balance than those who do not.⁴ Youkhana S, Dean CM, Wolff M, Sherrington C, Tiedemann A. Yoga-based exercise improves balance and mobility in people aged 60 and over: a systematic review and meta-analysis. Age Ageing. 2016 Jan;45(1):21-9. doi: 10.1093/ageing/afv175. Epub 2015 Dec 25. PMID: 26707903. PubMed Source Yoga can even improve balance and reduce falls in people with multiple sclerosis ⁵ Guner S, Inanici F. Yoga therapy and ambulatory multiple sclerosis Assessment of gait analysis parameters, fatigue and balance. J Bodyw Mov Ther. 2015 Jan;19(1):72-81. doi: 10.1016/j.jbmt.2014.04.004. Epub 2014 Apr 16. PMID: 25603746. PubMed Source and improves lower back pain and balance in Parkinson’s disease.⁶ Myers PS, Harrison EC, Rawson KS, Horin AP, Sutter EN, McNeely ME, Earhart GM. Yoga Improves Balance and Low-Back Pain, but Not Anxiety, in People with Parkinson’s Disease. Int J Yoga Therap. 2020 Jan 1;30(1):41-48. doi: 10.17761/2020-D-18-00028. PMID: 31584838; PMCID: PMC7124969. PubMed Source

Below are a few yoga asanas exercises aimed at balance.

1. Tree pose. Stand with your feet hip-width apart and then shift your weight onto your left foot. Bring your right foot up to rest on your inner left thigh, with your toes pointing down. Bring your hands to your heart center and hold them for a few breaths before switching sides.
2. Warrior III. Start in mountain pose and then shift your weight onto your left foot. Slowly lift your right leg behind you while hinging forward at the hips. Reach your arms forward and keep your gaze down towards the ground.
3. Eagle pose. Stand with your feet hip-width apart and then cross your right leg over your left, wrapping your right foot around your left calf. Cross your right arm over your left and bring your palms together, then lift your elbows and try to keep your gaze focused on a point in front of you.

Pilates is a form of exercise that focuses on developing core strength, flexibility, and balance. It involves a series of controlled movements that are designed to improve posture, alignment, and stability. Pilates effectively improves stability and balance in older adults and people with low back pain and other musculoskeletal conditions.⁷ Casonatto J, Yamacita CM. Pilates exercise and postural balance in older adults: A systematic review and meta-analysis of randomized controlled trials. Complement Ther Med. 2020 Jan;48:102232. doi: 10.1016/j.ctim.2019.102232. Epub 2019 Nov 3. PMID: 31987246. PubMed Source ⁸Posadzki P, Lizis P, Hagner-Derengowska M. Pilates for low back pain: a systematic review. Complement Ther Clin Pract. 2011 May;17(2):85-9. doi: 10.1016/j.ctcp.2010.09.005. Epub 2010 Oct 15. PMID: 21457897. PubMed Source

Some examples of Pilates exercises include:

1. Single-leg circle. Lie on your back with your legs extended up towards the ceiling. Lower one leg down towards the ground and circle it around, keeping your hips stable. Repeat on the other leg.
2. Roll-up. Lie on your back with your arms extended overhead. Slowly roll up one vertebra at a time until you are seated with your legs straight in front of you, then roll back down.
3. Side plank. Start in a plank position and then shift your weight onto one arm while rotating your body to the side. Stack your feet and lift your top arm towards the ceiling, holding for a few breaths before switching sides.

If you are interested in trying some of these practices, many resources are available to help you get started. You can find classes at local community centers, gyms, and studios. You can also find instructional videos online to guide you through the movements.

When it comes to choosing between Pilates, Tai Chi, or Yoga for improving stability and balance, there is no one-size-fits-all answer. The best choice for you will depend on your personal preferences, goals, and physical abilities.

Pilates is a great choice if you want to focus on core strength and stability, as well as improving your posture and alignment. Pilates exercises often involve controlled movements designed to target specific muscle groups, which can benefit people with musculoskeletal conditions or injuries. Pilates can also be a good choice if you prefer a more structured and disciplined approach to exercise.

Tai Chi is a great choice if you want to focus on improving your balance, coordination, and flexibility, as well as reducing stress and improving your overall well-being. Tai Chi involves slow, flowing movements designed to harmonize the mind and body, and can benefit people of all ages and fitness levels. Tai Chi can also be a good choice if you prefer a more meditative and holistic approach to exercise.

Yoga is a great choice if you want to focus on improving your flexibility, strength, and balance, as well as reducing stress and improving your mental clarity. Yoga involves a variety of physical postures, breathing techniques, and meditation practices that are designed to promote physical and mental well-being. Yoga can be a good choice if you prefer a more holistic and integrative approach to exercise.

Ultimately, the best choice for you will depend on your personal preferences, goals, and physical abilities. It’s always a good idea to consult with your healthcare provider before starting any new exercise program, especially if you have any medical conditions or concerns. You can also try different classes or instructors to see which practice resonates with you the most. Regardless of which practice you choose, remember to practice with mindfulness, focus, and respect for your body’s limitations.