The most evidenced thing on this site
Of everything gathered under holistic health, regular movement has the deepest research base by a wide margin. Its association with cardiovascular health, mood, sleep quality, balance and maintained independence in later life is about as well established as anything in public health. If you take one thing from the Alliance, take this one.
What the three practices share
Tai chi, yoga and qigong differ in origin and form but converge on the same elements: slow deliberate movement, attention to breath, weight shifting through a stable base, and sustained attention on the body. That combination trains balance and proprioception — your sense of where your body is in space — which is why these practices appear so often in falls-prevention programs for older adults.
Choosing between them
- Tai chi is done standing and continuously, low impact and gentle on joints. Well suited to anyone concerned about balance.
- Qigong is simpler and more repetitive than tai chi, often the easiest entry point, and much of it can be done seated.
- Yoga spans an enormous range. “Gentle,” “restorative” and “chair” classes are unrecognizably different from a heated vinyasa class. Read the description, not just the word.
Starting sensibly
Tell the instructor before class about injuries, pregnancy, recent surgery, high blood pressure or dizziness. A competent teacher will offer modifications without fuss; one who pushes you past a stated limit is one to leave. Sharp pain is a stop signal — unlike muscular effort, which is not.
Consistency beats intensity by a wide margin. Fifteen minutes most days does more than two hours every other week.
The Alliance hosts free classes at the Monterey public library each month and lists many more around the Bay. See Events for what is coming up.