Effectiveness of Tai Chi and yoga in improving mobility in seniors

Abstract

Objective: The aim of this study was to compare the effectiveness of Tai Chi and yoga in improving mobility in seniors, with a focus on functional mobility, balance, endurance, and lower extremity function.
Methods: A prospective interventional study was conducted over 12 months at a community-based senior wellness center. A total of 200 seniors aged 60 years and above, with self-reported mobility limitations, were randomly assigned to either a Tai Chi group (n=100) or a yoga group (n=100). Both groups participated in 60-minute sessions, three times a week, under the guidance of certified instructors. Mobility was assessed at baseline, 6 months, and 12 months using the Timed Up and Go (TUG) Test, Six-Minute Walk Test (6MWT), Berg Balance Scale (BBS), and Short Physical Performance Battery (SPPB).
Results: At 12 months, both groups showed significant improvements in all mobility measures. The Tai Chi group demonstrated a greater reduction in TUG time (31.1% improvement) compared to the yoga group (26.0%, p=0.04). The Tai Chi group also showed a greater improvement in the 6MWT (24.2% vs. 19.0%, p=0.03) and BBS (15.2% vs. 13.1%, p=0.05). The SPPB improvement was higher in the Tai Chi group (29.3%) compared to the yoga group (27.2%, p=0.07). No significant differences in adverse events were reported between the two groups, with mild muscle soreness and joint pain being the most common occurrences.
Conclusion: Both Tai Chi and yoga are effective interventions for improving mobility in seniors. Tai Chi demonstrated slightly more favorable outcomes, particularly in functional mobility, balance, and endurance. These findings support the inclusion of both Tai Chi and yoga as part of senior wellness programs to enhance mobility and prevent falls in older adults. Further studies are needed to explore long-term benefits and mechanisms underlying these improvements.