Many people assume that walking or yoga are the best ways to keep active after 70, especially for those who face leg problems. But what if I told you there’s a gentler, more effective way to strengthen your legs without strain or risk? This method not only protects your joints but also boosts balance, confidence, and overall well-being.
If you’re in your 70s or beyond and have struggled with muscle weakness or joint pain, you might find relief and renewed strength in an ancient practice that combines movement and mindfulness: Tai Chi. This exercise offers a beautiful way to nurture your body with gentle motions that honor every inch of your legs.
Tai Chi: the best low-impact exercise for seniors with leg issues
Neither straight nor wavy: the ideal haircut for women over 60 to look younger
When we think of movement for older adults, the idea of high-impact activities often feels daunting or even hazardous. But Tai Chi is a different story. It’s a low-impact exercise celebrated for its slow, graceful movements that engage all parts of the body, especially the legs, without placing stress on joints.
As someone who took up Tai Chi after noticing stiffness in my knees, I quickly realized how controlled shifting of weight from one leg to the other can be transformative. You’re not pushing your body to extremes but strengthening critical muscles like the quadriceps and calves gently and naturally. This muscle tone is not just cosmetic; it improves your balance, helps you feel more stable when walking, and most importantly, lowers the risk of falls—a major concern in older age.
Alongside physical benefits, Tai Chi also works wonders against stubborn joint rigidity by promoting fluid movements that loosen up tight areas over time. And it’s accessible: you don’t need to master complex poses to start feeling the difference.
Key Tai Chi movements that strengthen legs and improve balance
People who grow up without a strong father figure often develop these 7 traits in adulthood
Many people imagine Tai Chi as a series of complicated choreographed moves reserved for experts, but the truth is quite different. You can begin with basic postures that expertly target your legs without requiring flexibility or speed.
One tip I always tell friends is to start slowly. There’s no rush or pressure; this practice encourages patience with your body and mindful listening. If you feel discomfort, it’s okay to pause and try again later, allowing your muscles and joints to adjust gently.
Breathing plays a crucial role in boosting Tai Chi’s benefits. By maintaining a steady, deep rhythm, you help your circulation, ease tension, and create a harmonious connection between your mind and body. This conscious breathing turns each movement into more than just exercise—it becomes a moment of calm and rejuvenation.
How to start Tai Chi safely if you’re over 70
Beginning Tai Chi can feel intimidating at first, especially if you’re worried about your existing health conditions. The safest approach is to consult your doctor, ensuring your plan helps rather than harms your body.
Finding a qualified instructor who understands the specific needs of older adults is ideal. Many senior centers and community gyms offer adapted classes, and a growing number of online resources provide step-by-step guidance from experienced teachers.
If heading out isn’t easy, you can even start at home using simple, gentle movements like “the golden crane” or “opening and closing the door.” Using a sturdy chair or holding onto a wall for balance makes the practice safer and more inviting.
On a personal note, starting Tai Chi helped me rediscover strength I thought I had lost. The combination of movement, breathing, and slow focus created a new form of confidence in my legs—and in myself—that I hadn’t expected.
How about you? Have you tried Tai Chi or any other gentle exercises that brought unexpected benefits? Share your experience or questions below—I’d love to hear your thoughts and stories! If you found this helpful, please share it with someone who might also enjoy moving mindfully and comfortably.
I have replacement knees. My balance was terrible after I started walking regular. I decided to go to Authur Murray dance studio to strengthen my knees. This worked very well but it was very expensive. I stopped after 2 months and had handrails installed in my home gym. Rowing helped a lot also and leg lifts on my BowFlex. Tai Chai sounds like something I might try. I can walk a mile but it is a slow walk because Im afraid of tripping or falling.
I have knee replacement in both knees. Taichi and Qigong for Health practices are great, and I have been doing for 2 years in u tube, on my own. For instante, I joined recently a Qigong class at the Community Centre and knew almost all the exercises. It’s benefits for the older (I am 68 years old), are balance, breathing, flexibility and many more, even for pain.. Search both
practices and look for benefits. Good Luck!!
My name is Raphael I am 77 yrs old I have been doing TaiChi for 17 years. It’s one of the healthy things you can do for your body. It inhances your circulation I caught a brain aneurysm 17 yrs ago and Tai Chi became my physical therapy routine. And it’s been one if the best things I have done for my body. I amaze the doctor s when I go for my yearly physical. That’s because my internal system is functioning like a 40 yr.old athelete.
I have done Tai Chi for about 17 years and I’m now 81. I put my good balance and feeling fit down to doing this exercise every week includin Quigong. I would certainly recommend it.
Hi! I agree that Qi-Gong is an excellent exercise discipline, and pre-dates tai-chi, which uses the exercises in Qi-Gong in a more martial way. I do both, as well as yin tao-yin, and at 76 am more flexible than ever!!
Have been practising tai chi chuan for about 8 years now . 72 in September and can clearly state is great for all round strength, balance and breathing. If you get a good instructor they can help and correct all the techniques needed to get the best for it.
Where in athlone can you find those exercises?
Hi LaHua Mahoney,
I live in Tampa and teach both 2 virtual and 1 in person classes for Tampa General Hospital where I work. I am 70 and have been teaching since 2012 but have found that it took me several years to really “get” it & understand the concept of the Qi flow. As a lifelong fitness professional who taught many energetic classes, it took me some time to get into the flow. My semesters usually run 10-12 sessions, and I send the registrants a welcome email loaded with all kinds of practice videos, educational materials, and handouts. I also send weekly “previews” of the lesson we will be working on the following week.
The new “semester” starts July 16. Here is the link to our website so you can see it and if you want to register, you can register for both virtual sessions as it is the same lesson. This will give you the flexibility to attend either or both as your schedule allows. The virtual classes are free with no penalty for number of days you attend.
https://www.tgh.org/patients-visitors/classes-events/event-detail?eventtemplate=220-movement-is-medicine-tai-chi
hope to see you in July!
I am 80 now and practise TaiChi for a few years. Keeps me healthy, strong, and confident, Strengthen my leg Calf and Tibialis muscles for good balance and stability including mindfulness. TaiChi can be used as self defence art.
I studied Basic Traditional Chinese Medicine (TCM) in Singapore which advocates practicing TaiChi/Qiqong helps to circulate blood and Qi in yr body, and meditation for breathing. Always energized and seldom sick.
I golf twice a week.
Bro
U still golfing huh?
Must catch up for coffee to learn yr secrets
I’ve been practicing for 12 years in August, turning 72 in December. I am fortunate to have tai chi master living in my community who has classes. It has been amazing for balance, muscle strength, mental acuity, and overall well being. 🌠
Where in Durbanville Tygervalley Bellville area can I find these exercises
I don’t know where those communities are. Perhaps you could try searching online or on Google Maps if you have it.
My 84 year old mom and I found a 20 minute Tai Chi on YouTube that we do everyday. It’s called “Daily TAI CHI for beginners and seniors with Don Fiore.” It is very easy to follow and has greatly improved my mother’s posture.
After you get comfortable with all the poses, you can add in some resistance, like squeezing your shoulder blades together pulling your arms back to tighten your muscles and help you stand up even straighter!
Thank you Karen. I really appreciate your post. I had TKR on 25 Feb 25. Struggling big time. Very little flexion of knee & pain & swelling continue. I know healing can continue for 12-18 months in some people & we are all different. My balance was bad before surgery, now it actually scares me.
I have a pre existing condition CRPS, that meant it was risky doing the surgery. I’ve been an accident waiting to happen for over 26 years with this other disease.
Because of your comment, I will check out the YouTube site.
Thank you once again. 🌺
Also Lee Holden has you tube videos. I really like him.
Dear Karen, I am 70 years old man from Orlando, FL. Many thanks to you for bringing up those TAI-CHI exercises to my attention. I will try them shortly.
There are lots of great Tai Chi and Qigong classes available on you tube. My 2 favorites are Don Fiore and Flowing Zen with Anthony Khorahais. At 84 I am still teaching Qigong and practising daily.
Thank you!
Sounds great I’m going to try it can’t do any harm
What is d exercise
Is there Chair Tai Chi?
Yes. Look for suman barkhas tai chi for better balance 8 form. You move your legs while seated and doing the form. It is CDC certified
Thank you!
Where in Dubai can I find Tai Chi
For those of us who didn’t find a qualified instructor,WHERE are the links to beginner’s taj chi?
suman barkhas tai chi 8 form. He is the instructor and creator of the CDC certified tai chi for better balance
I am an 83 year old with knee problems. I would like to start Tai Chi. There are no qualified Tai Chi instructors anywhere nearby. How can I perfect the exercise under Tsi Chi?
Tai chi by Kevin on U Tube is for beginners, and it shows you all the movements that are involved. It’s quite slow, but good.
Google uTube Tai Chi for beginners
Where in Johannesburg northen
Suburbs can I find Tai Chi instructor
How di I enrol?
I will look into this. I don’t want to just do the exercises that I have been doing
Qualified Tai Chi instructors can be found at http://www.taichiforhealthinstitute.org.
I teach Tai Chi in S. Florida, at no charge to my students. I am registered with ATCQA (American Tai Chi Qigong Association – ATCQA.com) and you can easily use that site to find a teacher near you.
Online videos are better than nothing; the only drawback is that there is no one to support and correct you in your practice.
Here is my website if you are local: taichi4all.org
Good luck! BTW, I am 78 and have been doing Tai Chi for 13 years.
You could start with a program of 8 exercises that goes by the name Pa Duan Chin. I tried that late in life at 64 and I am 76 now. I door for 25 mins each morning and it keeps me going. There are many demonstrations over Youtube.
Where do we access Tai Chi classes in Ottawa? Thank you.
Yes, it’s helping with my friend who is 81derful years old. He had a hip replacement and we try to go weekly together to a great free and fun class.
https://www.youtube.com/watch?v=XhNvdxbi-Jc
Do you. Recommend a DVD I can work with can’t get out. Must do at home by myself. Either series or a couple ,that are made for. Senior old man.
I have osteoporosis. A few years ago my bone density in the lumbar and hip region was very low. After a recent scan, my bone density has improved noticeably. I am 83yrs. And practice Tai chi , on a regular basis.I am positive Tai chi has helped
Michigan State University Extension offers Tai Chi classes in person and online. Free. I take the online classes. You do not have to live in Michigan. I don’t and there are people from other states and countries in the online classes. Tai Chi is very beneficial for me. I am in my 70s.
This sounds exciting. I live in Merritt island FL (a real native, 4 th generation). I just turned 90 but in the past few years I have had 2 serious injuries 2 1/2 yrs ago at Walt Disney World I got run over by a lady in an electric wheelchair! It broke my ankle in 4 places. Still recuperating from that and then later December I fell and broke my left hip. I’ve done physical therapy which had been wonderful but still use a walker. It makes me feel like an old lady! Recently I started doing chair yoga which is wonderful but Tai Chi sounds like a real must do. Can’t wait to try it. Thanks for the info❤️
WOW THANK YOU KAREN MAY THE GOOD LORD SPARE YOU FOR US.I WILL DEFINITELY TRY IT WITH THE KNEE JOINT PROBLEM THAT I HAVE. GOD BLESS YOU.
Great Information, I’m definitely going to start. Thank you.
Where is there a tai chi class near Castle Pines