As soothing music plays in the background, Tai Chi for Health teacher Randal Lau led about two dozen kupuna in a sitting tai chi class at the Lanakila Senior Center.
“Rise your chi up,” Lau told them. “Deep breathing. Draw your heels up.”
Some of those in the class came with walkers, canes, even a wheelchair. Eyes closed, they followed Lau’s movements, concentrating on breathing, the slow, deliberate movements of their legs and arms, and the chi — the life force or energy in their body.
After class, Ruth de Mesa, 86, who has had hip and knee replacement surgery, said taking tai chi for a year has helped her mobility. During a movement test at the doctor’s office last year, she could stand up from a chair only six times in 30 seconds. Recently she was able to stand 12 times.
“I was having lots of problems,” she said. “I improved quite a bit.”
BY THE NUMBERS
Every year in Hawaii, accidental falls and fall-related injuries cause:
>> 94 deaths
>> 1,940 hospitalizations
>> 8,050 emergency room visits
&madash; Source: Department of Health
De Mesa is not the only one who credits tai chi with improving her health, balance and mobility. Scientific studies have proved its benefits, and the Centers for Disease Control and the state Department of Health recommend it for fall prevention among kupuna.
De Mesa’s friend Vera Egge, 84, said tai chi has made her more aware of her movements. She said she walks more carefully and consciously. She thinks that is the reason it helps in fall prevention.
Stella Wong, vice president for programs at Catholic Charities Hawaii, offered tai chi instruction to the nonprofit’s employees after seeing the benefits in kupuna and experiencing it for herself.
“We want to keep (employees) healthy,” she said. “I have knee problems, too. It’s a balancing issue. You don’t fall as much.”
The program has also lowered their health insurance rates, Wong said.
Lau incorporates elements of qi gong into his Tai Chi for Health teaching, which helps in meditation and breathing. It can be taught sitting or standing.
FALL PREVENTION TIPS
Here are some ideas to help keep falls to a minimum as you age:
>> Have your doctor or pharmacist review your medications yearly.
>> Get an annual eye exam.
>> If you live alone, get a lifesaving personal electronic safety device.
>> Make your home safer by removing fall hazards and improving lighting.
>> Exercise regularly to increase balance and flexibility.
“It’s easily adaptable for any physical condition,” Lau said.
Stan Michaels, the fall prevention coordinator with the state Department of Health, said he was skeptical when he first learned about tai chi for fall prevention.
But Michaels, who has had hip and knee replacement surgery, became a believer after taking classes.
“I still have a lot of energy and a lot of desire to keep going forward, but I was too clumsy,” he said. “Tai chi has been the difference.”
Since the Health Department began promoting tai chi for fall prevention about nine years ago, Hawaii dropped from 22nd in the nation in falls per capita to leading the nation with the least number of falls and injuries in 2016, Michaels said.
He attributes the drop to both increased awareness of fall prevention and to tai chi.
“When you take the time to put the mind together with the body, there’s some kind of link that happens,” Michaels said. “It’s an amazing experience.”
SATURDAY, the first day of fall, is designated as National Falls Prevention Awareness Day.
For more information:
>> The Department of Health EMS & Injury Prevention System Branch Opens in a new tab Opens in a new tab
>> Free tai chi classes in Hawaii Opens in a new tab
>> Kupuna classes: Randal Lau teaches at the Lanakila Senior Center (847-1322) and the Na Kupuna Makamae Senior Center (773-7047) in Kakaako.
Barbara Kim Stanton is the state director for AARP Hawaii, an organization dedicated to empowering people to choose how they live as they age.
