People age first in their legs: Is Tai Chi the answer for stronger legs?

There is saying in China “Ren Lao Xian Lao Tui,” which means that people age first in their legs. Evermore, people lead sedentary lives with prolonged seating and little or no exercise. This is especially true for middle-aged and elderly people. 

Studies have shown that loss of muscle strength in the legs results in declining activity, which further exacerbates the problem and leads to overall muscle and strength loss. People aged over 60 are especially prone to muscle atrophy, which is a direct cause of weak legs. According to a study conducted by the American College of Sports Medicine, the average muscle strength of people aged 60 and over decreases by 12% to 14% every decade, and a loss of 40% to 50% specifically in leg muscle strength. 

Lethargy is an affliction that is difficult to overcome, and although people know better, they usually put off exercise. The fear of falling and breaking bones also becomes a factor in avoiding arduous exercise, and even walking then becomes arduous.

In China, and nowadays in the West, more people engage in daily Tai Chi practice. This ancient holistic discipline has been imbedded in Chinese culture for hundreds of years and is a means of maintaining and restoring health and vitality.

Tai Chi Chuan is a low-impact, slow-moving form of exercise that places emphasis on relaxation. Its weight-bearing postures help maintain healthy bones by improving bone density. Weight bearing also improves balance and leg strength, thus reducing the risk of falling.

Cold hands and feet are often a sign of poor circulation, especially in people over 60. And it is becoming more evident even with people in their 50s. Tai Chi’s gentle movements improve circulation and promote cardiovascular health.

An additional benefit is the meditative aspect of Tai Chi practice, which is achieved through the coordination of breathing with movement, thus promoting physical relaxation and a calm mind.