Falls are one of the leading causes of injury in adults over 65. Many seniors focus on strength training or walking to stay steady, but research is exploring less obvious approaches. One practice gaining attention is qigong, a traditional Chinese exercise that combines gentle movement, controlled breathing, and focused attention. It may not look like typical balance training, yet it could help you stay steadier and reduce fall risk.
Research from reviews in 2019 indicates that qigong can improve balance and physical functioning in older adults, sometimes performing as well or better than traditional exercises designed specifically for fall prevention. Here, we’ll explore how it works for seniors, its benefits, and practical tips for getting started safely.
How qigong helps seniors stay steady
Qigong, pronounced “chi gong”, is a form of movement therapy developed in China thousands of years ago as part of traditional Chinese medicine. It involves slow, smooth motions, deep breathing, and mental focus to improve the body’s energy flow, flexibility, and stability.
For older adults, maintaining balance involves coordination between muscles, joints, and the nervous system. Qigong trains all these elements through slow, deliberate movements. Unlike high-impact exercises, it emphasizes controlled posture shifts, weight transfer, and mindful awareness, which helps seniors respond better to unexpected shifts in balance.
Studies reviewing older adults practicing qigong found improvements in balance, walking ability, and overall physical function. In some cases, it also contributed to mental focus, reducing anxiety and improving confidence. Additionally, forms like tai chi qigong integrate deep breathing and meditation, which can improve circulation, joint mobility, and muscle strength without the strain that heavier exercise programs may cause.
Qigong may also benefit seniors dealing with chronic conditions such as arthritis, high blood pressure, or chronic heart failure. Its gentle approach allows older adults to participate safely while potentially improving mood and calming stress. While more rigorous research is still needed to fully confirm fall prevention benefits, the evidence so far points to a promising complementary approach alongside conventional balance exercises.
Getting started safely with this exercise after 65
Starting with qigong doesn’t require special equipment or prior experience, but there are practical steps you can take to get the most benefit. First, find a qualified instructor or class, ideally with experience teaching older adults. Ensure the space is safe, free of obstacles, and allows for a stable footing.
Attending sessions two to three times per week for 40 to 60 minutes is what showed positive outcomes in studies. Here are a few more tips:
- Begin with seated or supported postures if standing balance is limited.
- Focus on slow, deliberate movements and deep, abdominal breathing.
- Use visualizations or guided attention to stay mentally engaged.
- Wear comfortable clothing and shoes with good traction.
- Progress gradually, increasing movement range and session duration over weeks.
- Combine it with other low-impact exercises like walking or gentle resistance training.
With careful practice, it can be a safe, enjoyable way to enhance balance, improve flexibility, and support overall physical function. While it may not replace traditional fall prevention strategies entirely, integrating qigong offers seniors an accessible tool that addresses both mind and body, helping maintain independence and confidence.