Research conducted by Harvard Medical School has highlighted a novel activity for individuals over 55 that surpasses the benefits of walking or running. Engaging in daily physical activity is crucial for older adults to maintain health and decrease the likelihood of developing conditions like heart disease and strokes.

According to the NHS, those aged 65 and above should partake in light physical activities every day, seven days a week. Additionally, they should aim to incorporate exercises that enhance strength, balance, and flexibility twice weekly. Harvard’s recent findings offer an innovative option for those looking to diversify their exercise routine. This activity not only preserves and builds muscle but also sharpens the mind by enhancing focus and concentration, while safeguarding joints. What is this activity? Gentle martial arts, with a particular emphasis on tai chi.

When people typically hear “martial arts,” they might think of karate, kung fu, or taekwondo. However, tai chi is much more relaxed. Harvard also recommends alternatives like aikido and wing chun, which emphasize slow, deliberate movements, contrasting with high-impact activities like running that can stress joints and muscles.

For those over 60, martial arts have emerged as one of the safest methods to enhance both physical and mental well-being. These practices contribute to improved cardiorespiratory fitness and metabolic health.

They enhance balance, coordination, and posture, which are vital in minimizing fall risks by building functional strength and improving stability and reaction time.

Furthermore, older adults can maintain greater independence and handle daily tasks more efficiently. Tai chi, in particular, supports emotional wellness by enhancing memory and concentration while reducing stress levels.

Dr. Peter M. Wayne, a Harvard researcher, said: “Tai chi helps preserve the body’s physiological complexity, the ability to adapt flexibly to the challenges of aging. This translates into longer life, greater stability, and a deeper sense of connection.”

Associate Professor of Medicine Dr Wayne labels tai chi “a multidrug” because it is exercise that is low impact on the body but delivers high-impact results for people of any age. “Tai chi isn’t just exercise, it’s a combination of movement, mindfulness and social engagement,” he adds.

“The results can be as powerful as a multidrug, with benefits that go beyond what a single medication could achieve.”

Tai chi is ideal for those with limited mobility and it is recommended those looking to start martial arts begin to do so in a session guided by a qualified instructor to learn proper techniques and avoid any injuries.

Once trained, the slow, deliberate movements can then easily be performed by people of any age alone or in groups. No expensive equipment is required and it can be incorporated into daily routines whether indoors or outdoors.