After the age of 50, tai chi exercises and Japanese walking are gaining more and more followers among people seeking safe alternatives to intense running and heavy gym workouts. Natural wear and tear on bones and muscles leads many to look for gentler modalities that do not require abrupt movements or cause unnecessary joint pain.
Tai chi exercises, originating from Eastern martial arts, are based on continuous, slow and fluid movements that function as meditation in motion. Several medical studies confirm that constant practice significantly improves body balance and reduces falls in old age, a problem that frequently causes serious fractures of the hip and femur. Furthermore, the calm postures strengthen the legs, relieve back pain and lubricate cartilage without causing impact on the ground.
Japanese walking, a method born in Japan from research on interval walking, consists of alternating minutes of fast-paced steps with periods of calm walking. This alternation forces the heart to work in a controlled manner, activates blood circulation, helps control blood sugar levels and improves blood pressure. The activity is adaptable to each person's pace and can be practiced in a park, on a quiet street or even on a large balcony, requiring only a pair of comfortable sneakers.
To start safely, experts recommend beginning with short sessions of 10 to 15 minutes, two or three times a week, preferring flat and firm surfaces, and maintaining good hydration before and after sessions. People with chronic diagnoses of osteoarthritis, labyrinthitis or known heart problems should consult their family doctor before starting these activities.
