Standing Tai Chi & Exercising in the Autumn Season

Courtesy Photo by Age Cymru on Unsplash

Tai Chi can be fun and can help you exercise slowly when you get older. As well as exercising safely and help you feel comfortable exercising. It is recommended to exercise at least twice a week, and Tai Chi can be one way to exercise more. You can exercise with a Tai Chi instructor and with a group. It is necessary to practice standing stances for your balance and to help prevent falls. 

Standing Tai Chi can help improve your balance and your flexibility. However, you can practice Tai Chi during the autumn season to help you improve your mood, your sleep, and help you get pain relief. The autumn season is a busy time as you prepare for the holidays. It can also be a time of self-reflection, self-awareness, and managing emotions. Consult with your primary care doctor before practicing Tai Chi to reduce your sadness. 

Before you begin, wear comfortable shoes and wear layers especially when you practice Tai Chi outdoors. It is also recommended to adjust your Tai Chi routine and modify your stances. Additionally, practicing Tai Chi with your partner, a friend, or with a caretaker can help you feel comfortable exercising without worrying about losing your balance. Use a sturdy chair, a sturdy table, or a wall to exercise without worrying about falling. Standing Tai Chi can be beneficial for you to strengthen your muscles and to balance yourself before you walk. 

Practice Tai Chi in your garden and enjoy seeing the autumn leaves. Although there is no autumn Tai Chi sequence, you can do standing meditation with slow stances. Stare at the autumn leaves as you focus on your breathing and feel the autumn breeze. Stretching your body and warm up exercises can assist in releasing muscle tension. It is also recommended to speak to your Tai Chi instructor about recovering from an injury, knee pain, foot pain, or other chronic pain issues.

Make sure you are not sleepy to practice Tai Chi in the morning or in the evening. Also, do not get distracted by your cellphone or by the music. If it is too warm or too cold outside, practice Tai Chi in your home. Look for Tai Chi videos online, sign up for online Tai Chi classes, or practice Tai Chi with a physical therapist at home. Meditate as you focus on making a circle with your arms as you stand for five minutes. 

Count as you make a circle with your arms. Stand up and alternate by sitting down. Another way is to think about a specific color as you make a circle with your arms. Change your standing stances and think of several colors as you move to different standing stances. Move slowly and think about a number as you repeat your standing stances. 

"Stand as a pole" is one Tai Chi stance that can help with mental clarity and to reduce stress. Other standing stances are "Grasping the Bird's Tail", "Golden Rooster Stands on One Leg", "Needle at Sea Bottom", "Fair Lady Works at Shuttles", and "Single Whip". However, you can begin practicing "Touch the Sky", "Draw the Bow", and "Wave Hands Like Clouds". Take a break from standing and use a chair to do Chair Tai Chi. Practice Tai Chi for three to five minutes a day to reduce pain and to improve your walking. 

Gradually increase ten to fifteen minutes as you practice Tai Chi in a group, with your Tai Chi instructor, or with your caretaker. Another way to practice Tai Chi is with a licensed physical therapist. Nonetheless, be prepared to do warm up exercises such as arm circles, torso twists, and leg circles while sitting on a chair. If you have balance or mobility issues, consult with your primary care doctor and your physical therapist. Also, carry snacks, juice, or half of a sandwich for low blood sugars before and after practicing Tai Chi or other exercises. 

Start exercising slowly and at your own pace. Another way to do Tai Chi is playing instrumental music or nature sounds that slow down. Avoid wearing earrings and jewelry. However, you can wear a cap, a bucket hat, a headband, a straw hat, or a sun hat while you practice Tai Chi outdoors. Yet, make sure your eyeglasses fit securely as you practice a Tai Chi sequence. 

Avoid exercising during high pollen counts especially if you have allergies. You can practice Tai Chi without a hat but make sure your hair is tightly secure. Focus on your breathing, footwork, and your hands when you practice Play Guitar, Cross Hands, or other standing stances. Lastly, move your arms and practice the stance "Penetrating Heaven and Earth" as you stand. Exercising during the autumn season can permit you to relax, to focus, and to listen to your body as you enjoy the weather changes. 

If your ankles get cold, you can wear loose-fitting leg warmers. Wear martial arts slippers or other comfortable shoes as you practice Tai Chi. Carefully transition to each Tai Chi stance as you listen to the sounds of nature. Make sure there are no rocks, bubble gum, or other items on the ground before exercising outdoors. Here are resources for practicing Tai Chi. 

Tai Chi for Seniors: Safe Exercise Option for Older Adults:

Tai Chi for Seniors: Safe Exercise Option for Older Adults

Which Tai Chi Movements Are Best for Seniors:

Which Tai Chi Movements Are Best for Seniors?

* Courtesy Photo by Age Cymru on Unsplash