The advice has been strong and steady for some time now: Movement is essential for your health and well-being as you age. And while some of us will just hop on a mountain bike or run on a treadmill, for many, those are not realistic options. But as we’ve previously touted in agebuzz, there are simpler, more basic types of movement that build strength, support balance, and provide a boost to your brain as well as your body, without requiring fancy equipment or in-person studios: that is, a yoga practice or a tai chi program can fulfill your need for movement without endangering your body or taxing your wallet. So which should you choose?

As reported in a recent post in The Harvard Health Letter, yoga and tai chi have much in common: namely low impact, gentle movement focused on the interaction between body and mind. While tai chi emphasizes slow and purposeful movements according to a specific choreographed program, yoga focuses on poses that strengthen and stretch, along with focused breathing and mindful presence. And while both can be adapted to meet the specific abilities of the participant, tai chi generally involves standing and shifting weight while yoga can include standing, sitting, laying down, or kneeling. And while not mutually exclusive, choosing one versus the other may depend upon what moves are comfortable for you and what you hope to accomplish. For each, there is a growing body of scientific research uncovering the benefits to be achieved from participation.

Let’s start with tai chi. Because of the slow, steady, and weight-bearing focus of tai chi movements, it’s considered an excellent form of exercise to improve your balance and reduce your risk of falling. In fact, there’s research that reports doing tai chi for as little as 6 months can reduce your risk of falls anywhere from 20-40%. Further research suggests a benefit from tai chi for those who suffer from such breathing problems as COPD and there’s even a new study published in JAMA Open Network that suggests older adults (in their 60s and 70s) who exercise, including a daily tai chi program, can reduce insomnia. So open your eyes wide and read about that study here. And if you’re interested in a few examples of tai chi movements, find your balance and click here. Or take a look at some gentle tai chi online classes from StepwiseNow or those suggested by Very Well Fit.

Yoga, in turn, has wide participation from both women and men of all ages. Most associate its practice with the goals of healthy living, stress reduction, and enhanced mindfulness – common consequences of a regular yoga practice. Scientific studies to demonstrate cause and effect with specific health benefits from yoga are ongoing. At this point, there is evidence of benefits for your heart health, brain functioning, and stress and pain reduction. First, your heart. New research out of the August 2020 European Society of Cardiology reported a connection between practicing yoga and a decrease in such Afib symptoms as heart palpitations, shortness of breath, and chest pain. Given that ¼ of all US middle-aged adults suffer from Afib, that’s a lot of us that can benefit from some yoga. There’s also evidence to demonstrate the value of yoga in reducing stress and thereby lessening inflammation and cellular aging. For some simple yoga moves that can relax and destress you in just five minutes, unroll your mat and read here.

There’s also evidence that the stretching included in a yoga practice can lead to pain reduction in such difficult-to-address places as your back and neck. This may actually lead to a reduction in the number of pain medications you use as well as lessening your need for medications to reduce your stress or anxiety. And as we’ve said before, a yoga practice can be adapted to meet the needs or restrictions of older adults and can be focused on addressing such specific concerns as arthritis or back pain. To find some online and easily accessible yoga videos to guide you through specific and targeted movements, pull on your yoga pants and click here.