As we age, staying fit is more than just maintaining physical shape — it also helps preserve muscle mass and strength. After the age of 30, your body naturally begins to lose muscle, a condition known as sarcopenia. This accelerates after 60, and can lead to a decline in strength and mobility, as well as increasing your risk of falls and injuries. One of the best ways to preserve muscle mass is to stay fit and active.
Yet according to research conducted by Harvard Medical School, the best way to keep fit after 60 isn’t walking or swimming. Instead, the Harvard experts recommend keeping fit using martial arts — specifically tai chi.
What are the benefits?
When you think of martial arts, you might envisage high kicks and karate chops, but you’re mistaken. Instead, the practices mentioned in the Harvard research — tai chi, aikido, and wing chun — focus on slow, mindful movements, aimed at improving balance and strength. You’ll work the muscles in your legs and your core hard, but it’s also considered a full-body workout.
Dr Peter M Wayne of Harvard Medical School studied the effects of tai chi on aging and found that it helps the body stay responsive and coordinated. While it might not be as intense as weight lifting, it can build functional strength, which can help reduce your risk of falls. As a weight-bearing exercise, tai chi can stimulate bone-forming cells, which can improve bone density and help prevent or manage osteoporosis.
As well as improving your overall fitness, flexibility, and mobility, tai chi has been shown to boost memory and concentration. The practice can help you de-stress, improve your cognitive function and focus, and boost your mood. It’s been shown to help relax the body and mind and improve the overall quality of sleep.
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