Better Balance Training than Tai-Chi?

As they age, older people tend to lose their balancing skills and increase their risk of falls. Health advisors often suggest that they practice Tai-Chi, a Chinese martial arts form that consists of slow, rotational movements and weight-shifting. Tai-Chi classes are regularly scheduled in retirement homes and the like, and clearly do a lot of good. However, an alternative to Tai-Chi has been reported – a balance–training program focused on increasing step length and speed, called Combined Balance and Stepping Training (CBST).

A comparison between the two preventive programs was done at the University of Maryland Geriatrics Center. A total of 162 participants over 65 years old did 3 one-hour sessions for 10 weeks, - 81 in a Tai-Chi class and 81 doing CBST. They performed balance tests at the start and the end of the 10 weeks.

In the CBST group, the subjects moved their upper bodies while bouncing and catching a ball; and, while walking: changing direction to walk forward or sideways; walking on a plank; turning, bending, and stepping on or off curbs; and stepping over obstacles.

After 10 weeks, there were improvements in both groups, but the ‘timed up-and-go’ speed was faster by 10% in the CBST group, and similar differences were seen for the Maximum Step Length and Rapid Step Test, all favoring CBST.

An advantage of CBST over Tai-Chi is that the instructor does not require extensive training. On the other hand, the oriental connotations of Tai-Chi may carry an emotive factor that makes it seem more attractive and likely to be effective. The only way to be sure which is best would be to measure the fracture rate in practitioners of both programs.