Watch the full workout video above and follow along at your own pace.
Improve Your Balance with This 20-Minute Tai Chi-Inspired Workout for Seniors
In this 20-minute Tai Chi-inspired balance workout for seniors and beginners, Mom and I use gentle, slow, flowing movements to help improve balance, stability, coordination, weight shifting, and control.
For many people, balance exercises mean standing on one leg and trying not to wobble.
But that's not the only way to work on your balance.
And you don't have to spend the workout balancing on one leg!
This is not a traditional Tai Chi practice. Instead, we're taking inspiration from the slow, intentional movements of Tai Chi and combining them with practical balance exercises that can help you become more confident and controlled as you move.
Mom demonstrates how you can use a chair for extra support, while I show more challenging standing options. That means you can choose the version that works best for you.
Why Balance Training Is Important for Seniors
Good balance isn't just about being able to stand still without wobbling.
Balance is involved in so many things we do every day.
We use it when we:
- Get up from a chair
- Walk across a room
- Step around an obstacle
- Change direction
- Reach for something
- Step backward
- Go up and down stairs
- Move over uneven surfaces
Our bodies are constantly making small adjustments to keep us stable.
That's one reason I like incorporating movement into balance training. Instead of only practicing how to hold one position, we can practice staying controlled while our body moves in different directions.
Why This Workout Is Tai Chi-Inspired
Tai Chi is known for slow, controlled, flowing movement.
We're borrowing some of those qualities for today's workout, but we're not teaching a traditional Tai Chi routine or specific Tai Chi form.
Instead, we'll use Tai Chi-inspired ideas such as moving slowly, shifting your weight deliberately, maintaining control, coordinating the upper and lower body, and transitioning smoothly from one movement to another.
Moving slowly may look easy, but don't underestimate it!
When we take away momentum, we have to pay closer attention to where our weight is and how we're controlling each movement.
1. Practice Shifting Your Weight
One of the foundations of today's workout is weight shifting.
We'll gently transfer our weight from one side of the body to the other before progressing to movements where one foot becomes lighter.
Think about walking.
Before you can move one foot forward, your body has to transfer enough weight onto the opposite leg.
We'll practice that process slowly and intentionally.
You may begin with both feet on the floor and progress to gently tapping one foot forward, sideways, or backward.
The goal isn't to make the movement big.
The goal is control.
2. Challenge Your Balance in Different Directions
Life doesn't happen in only one direction, so our balance exercises shouldn't either.
During this workout, we'll practice moving:
Forward.
Sideways.
Diagonally.
Backward.
One of my favorite parts is our clock exercise.
Imagine you're standing in the center of a clock. We'll slowly reach one foot toward different numbers before returning to the center.
It's a simple way to practice shifting your weight and controlling your body as you move in different directions.
And remember: you can keep a chair nearby for support.
3. Add Coordination
Once we're comfortable with some of the basic movements, we'll add another challenge: moving the arms and legs together.
You might shift your weight while sweeping your arms, step diagonally while reaching, or move opposite arms and legs together.
Now your brain has another job!
Instead of thinking only about balance, you're asking your body to coordinate several movements at once.
Don't worry if your arms and legs don't cooperate perfectly.
Mom and I have those moments too!
Slow down, smile, and keep moving.
4. You Don't Have to Stand on One Leg
This is an important point.
You can challenge your balance without completely lifting one foot off the floor.
Mom demonstrates several ways to modify the exercises, including keeping a toe on the floor like a kickstand and using a sturdy chair for additional support.
You can also make your steps smaller or reduce your range of motion.
If you feel ready for more of a challenge, you can gradually make the supporting hand lighter or briefly float a foot off the floor.
Balance training isn't about proving how long you can stand on one leg.
It's about giving your body an appropriate challenge and practicing consistently.
5. Put Everything Together Into a Balance Flow
Toward the end of the workout, we'll combine several of the movements we've practiced into one gentle Yes2Next Balance Flow.
We'll shift our weight, lightly reach a foot forward, gather, step diagonally, coordinate the arms, step back, and return to center.
The first time through, we'll take it slowly.
Then we'll work toward making the transitions smoother and more continuous.
Don't worry about memorizing anything.
Just follow along with Mom and me.
And don't worry about making it perfect either.
A little wobble is okay!
The purpose is to practice how your body responds and adjusts as you move.
How to Make This Senior Balance Workout Work for You
Keep a sturdy chair nearby even if you don't think you'll need it.
You can follow Mom and use the chair whenever you'd like some extra support. You can also keep both feet on the floor, use a light toe touch instead of lifting the foot, make your steps smaller, or slow the movement down even further.
On another day, you may feel comfortable challenging yourself a little more.
That's one of the wonderful things about balance training: the same exercise can offer different levels of challenge depending on how you perform it.
There's no need to compare your balance with anyone else's.
Work with the body you have today.
How Often Should You Practice Balance?
Balance is something we can continue working on throughout our lives.
You don't necessarily need a long workout every time. Even incorporating a few gentle balance exercises into your regular exercise routine gives you opportunities to practice movements you use in everyday life.
And don't forget that strength, mobility, coordination, and balance all work together.
That's why you'll see all of these elements throughout our Yes2Next workouts.
Most importantly, find ways to keep moving that you enjoy and can return to consistently.
Ready to Try It?
Grab a sturdy chair, clear some space around you, and join Mom and me for this .
Remember, this isn't traditional Tai Chi. We're simply taking inspiration from its beautiful slow and flowing movements and using them to create an approachable balance workout.
Move at your own pace, use support whenever you need it, and enjoy the process.
Let's get moving!
Enjoyed today's workout?
Here are a few more ways to keep moving with us:
Try our other Tai Chi-inspired workouts:
🌿 10 Min Tai Chi Stretches:
🌿 10 Min Tai Chi-inspired workout:
☀️ 15 Min Tai Chi-inspired Morning Flow:
🚶♀️30 Min Tai Chi-inspired Walking Workout:
Here are a few more ways to keep moving with us:
📱 Looking for a complete exercise program? Get Moving 50+ app, where you'll find guided workout plans, monthly calendars, and the encouragement to help you build healthy habits and stay consistent.
🎥 Want another workout? Explore our growing library of Yes2Next workouts to continue building strength, balance, mobility, and confidence.
📖 If you enjoy gentle movement and flexibility, my book, 10-Minute Chair Yoga Exercises for Seniors, is available on Amazon and anywhere books are sold.
Stay up-to-date on our latest workouts and news! Sign up for our email list in the footer below.
Thank you for spending part of your day with Mom and me.
Keep moving. Stay strong.