Chair tai chi for beginners: six minutes, seated, start today

Set up the chair

Choose a sturdy chair without wheels, with no arms if you can, placed against a wall or in a corner so it cannot slide. Sit towards the front edge with both feet flat on the floor, hip-width apart, knees roughly above the ankles. Keep a clear space around you, and put a glass of water within reach.

The six-minute routine

Move slowly, as if through warm water. Breathe through your nose if comfortable. Spend about a minute on each.

1. Sit tall. Let the crown of your head lift slightly, shoulders loose, hands resting on your thighs. Breathe in for a comfortable count, out a little longer. This is the base for everything else.
2. Rise and sink. Breathe in as you lift both arms forward to shoulder height with soft elbows, palms down. Breathe out as the arms sink back to your lap. Keep the shoulders relaxed and stay below shoulder height if your shoulders are stiff.
3. Open the chest. With palms facing each other in front of you, breathe in and slowly draw the hands apart to the sides as if opening a book. Breathe out and bring them back together.
4. Turn at the waist. With hands near your belly, turn your upper body gently to the right and then to the left, letting the arms follow in a slow circle like drifting clouds. Keep your hips facing forward and turn only as far as is comfortable.
5. Shift your weight. Without standing, lean slightly to the right so more weight rests on your right sit-bone, then ease back to the centre and lean left. The movement is tiny. It trains the habit of moving weight smoothly.
6. Settle. Rest hands on your lap or belly and take five slow breaths with a long out-breath. Notice your feet and the chair beneath you.

If any move causes pain, dizziness or a pulling feeling, skip it or make it smaller.

What research says about tai chi and balance

The US National Center for Complementary and Integrative Health says tai chi appears to be safe, with minor adverse events such as aches, and that it may help improve balance and prevent falls in older adults. It also says not to use tai chi to postpone seeing a healthcare provider about a medical problem, and that pregnant people should talk to a provider first.

A large Cochrane review of exercise for preventing falls in older people living at home found, in its abridged report, that tai chi may reduce the rate of falls by about 19% (based on 7 studies and 2,655 participants, with low-certainty evidence). The same review found balance and functional exercises reduced falls by about 24% with high-certainty evidence, and programs combining several kinds of exercise probably reduced them by more. Two points follow. First, tai chi is a reasonable choice, but not a guarantee. Second, the trials in this review studied tai chi programs generally; we did not find evidence about seated routines specifically.

Make it a habit

• Pair it with something you already do, such as after breakfast.
• Start with the six minutes and add a second pass once it feels easy.
• Track days, not perfection. Skipping a day does not undo anything.

When to ask first

Check with your doctor or physiotherapist before starting if you have had a recent fall, have a heart condition, dizziness, osteoporosis, joint replacements or pain with movement. Stop and seek help if you feel chest pain, faintness or sudden pain.