Elderly woman practicing Tai Chi in a park at sunset

Tai Chi vs. Balance Training: Which Exercise is Best for Preventing Falls?

Avery Sinclair in Health & Wellness November 2025 • 4 min read.

"A head-to-head comparison of Tai Chi and balance-strength training to determine the most effective method for reducing fall risk and improving mobility in older adults."

Falls are a significant health concern for older adults, leading to injuries, reduced independence, and a decreased quality of life. Finding effective strategies to prevent falls is crucial for maintaining the well-being of our aging population. Exercise is a cornerstone of fall prevention programs, but with so many options available, how do you choose the right one?

Two popular exercise approaches are Tai Chi and balance-strength training. Tai Chi, an ancient Chinese martial art, involves slow, flowing movements and focused breathing. Balance-strength training, on the other hand, typically includes exercises that target specific muscle groups and challenge balance through various activities.

A recent study published in the Journal of Novel Physiotherapies compared the effectiveness of Tai Chi and balance-strength training in reducing fear of falling, improving balance, and enhancing functional mobility in elderly individuals. Let's delve into the findings to uncover which exercise method offers the most benefits.

Tai Chi or Balance Training: Understanding the Benefits

Elderly woman practicing Tai Chi in a park at sunset

The study, conducted by Chandan Kumar, involved a randomized clinical trial with 60 participants aged 60-80 years. Participants were divided into two groups: a Tai Chi group and a balance-strength (BS) training group. Both groups participated in exercise sessions five days a week for eight weeks. The researchers then measured their fear of falling (using the Fall Efficacy Scale - FES), balance (using the Berg Balance Scale - BBS), and functional mobility (using the Timed Up and Go test - TUG).

The results showed significant improvements in both groups after the eight-week intervention. However, the Tai Chi group experienced greater reductions in fear of falling and improvements in functional mobility compared to the balance-strength training group. Here’s a breakdown of the key findings:

Reduced Fear of Falling: Tai Chi demonstrated a more substantial decrease in fear of falling compared to balance-strength training.
Improved Balance: Both groups showed improvement in balance, but the Tai Chi group did not show statistically significant changes in balance compared to the strength-training group
Enhanced Functional Mobility: Tai Chi led to greater improvements in functional mobility, making everyday tasks easier to perform.

These findings suggest that while both Tai Chi and balance-strength training are beneficial, Tai Chi may offer a slight advantage in reducing fear of falling and improving functional mobility. But why is Tai Chi so effective?

Tai Chi: A Holistic Approach to Fall Prevention

This study reinforces the idea that Tai Chi is a valuable tool for fall prevention in older adults. Its combination of gentle movements, mindfulness, and balance challenges makes it a holistic approach to improving physical and mental well-being. If you're looking for an exercise program to reduce your risk of falling and improve your overall quality of life, Tai Chi may be the perfect choice.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.4172/2165-7025.1000350, Alternate LINK

Title: Comparison Between Tai Chi And Balance-Strength Training Exercise To Decrease Fear Of Fall And Improving Balance And Functional Mobility In Elderly

Subject: General Medicine

Journal: Journal of Novel Physiotherapies

Publisher: OMICS Publishing Group

Authors: Chandan Kumar

Published: 2017-01-01

Everything You Need To Know

Why is preventing falls important for older adults, and what role do exercise programs play?

Falls are a significant health risk for older adults. Effective strategies to prevent them are crucial. Exercise programs like Tai Chi and balance-strength training can play a key role in fall prevention by improving balance, strength, and confidence. While both offer benefits, understanding their specific effects is important for choosing the right approach.

What are the main differences between Tai Chi and balance-strength training?

Tai Chi is an ancient Chinese martial art characterized by slow, flowing movements, focused breathing, and mindfulness. Balance-strength training typically involves exercises targeting specific muscle groups to improve strength and stability. The study compared these two methods to see which is more effective in reducing the fear of falling, improving balance, and enhancing functional mobility.

How did Tai Chi and balance-strength training compare in terms of improving balance?

The study showed that both Tai Chi and balance-strength training improved balance. However, the Tai Chi group did not show statistically significant changes in balance compared to the balance-strength training group. It is important to note that the study focused on elderly individuals, and the results might differ for other age groups or populations with different health conditions.

What does functional mobility mean in the context of fall prevention, and how did Tai Chi and balance-strength training affect it differently?

Functional mobility refers to the ability to perform everyday tasks easily and safely, such as walking, getting in and out of chairs, and climbing stairs. The study used the Timed Up and Go test (TUG) to measure functional mobility. The results indicated that Tai Chi led to greater improvements in functional mobility compared to balance-strength training, suggesting it can be particularly beneficial for maintaining independence and quality of life in older adults. This outcome could influence the choice of exercise programs for elderly individuals.

Why might Tai Chi be more effective at reducing the fear of falling compared to balance-strength training, and what are the implications of this?

Tai Chi may reduce the fear of falling due to its holistic approach, combining physical movement with mindfulness and mental well-being. The slow, controlled movements can increase confidence and body awareness, helping individuals feel more stable and in control. This psychological benefit, combined with the physical improvements, may contribute to a greater reduction in the fear of falling compared to balance-strength training. This could have implications for mental health and overall well-being.