Tai Ji Quan: Moving for Better Balance (Beginner)
Improve your balance, strengthen your muscles, and reduce your risk of falling through gentle Tai Ji Quan movements that help you stay mobile and independent.
Class Track
Location
In-person/Remote
Sessions
24
About the Class
Tai Ji Quan: Moving for Better Balance (Beginner) is an evidence-based fall prevention program that helps participants improve balance, strength, mobility, and confidence through gentle, progressive movement. This 12-week class meets two or three times per week for one hour. Each session includes warm-up exercises, a mix of Tai Ji Quan forms, and cool-down exercises.
Participants learn eight Tai Ji Quan forms and therapeutic variations designed to improve postural control, body awareness, strength, and balance. Through progressive movements, participants learn to transition safely from stability to instability and back again. No prior experience is necessary, and all ability levels are welcome.
Benefits of the class
Tai Ji Quan combines gentle movement with evidence-based fall prevention strategies to help participants remain active and independent.
- Build strength and improve postural control
- Increase flexibility and range of motion
- Improve balance and stability
- Increase awareness of body positioning
- Learn to control your center of gravity to help prevent falls
- Maintain functional abilities needed for independent living
- Build meaningful social connections
Why it works
Tai Ji Quan focuses on movement patterns that improve balance, coordination, body awareness, and functional mobility.
- One of the most extensively researched fall prevention programs available
- Improves postural stability and functional mobility
- Builds lower body strength and coordination
- Supports safer movement patterns during daily activities
- Provides structured, progressive skill development
- Demonstrated effectiveness in reducing falls among older adults
Evidence Snapshot
- Community-based studies reported fall reductions of up to 50%
- Research demonstrated improvements in postural stability and functional mobility
- Studies found benefits for individuals with Parkinson’s disease
- Published analyses found the program to be more cost-effective than resistance training or stretching
Stay Connected
"This is my second time through the program and I would like to keep going. This has be the best group of people. We plan to get together to keep practicing."
Tai Ji Quan: Moving for Better Balance class participant
Frequently Asked Questions
No. The Beginner class is designed for people with no prior experience.
The class meets two or three times per week for one hour over a 12-week period.
Participants learn eight Tai Ji Quan forms along with therapeutic variations that support balance, strength, and mobility.
Yes. The program was specifically developed as an evidence-based fall prevention intervention.
Many people with Parkinson’s disease have benefited from the program. Check with your healthcare provider and class leader regarding your individual situation.
For Clinicians
Tai Ji Quan: Moving for Better Balance (Beginner) is an evidence-based intervention appropriate for community-dwelling older adults with fall risk, gait abnormalities, balance impairments, lower extremity weakness, mobility limitations, or Parkinson’s disease.
The program emphasizes postural control, weight shifting, movement symmetry, functional mobility, and lower extremity strength. Research has demonstrated improvements in balance, mobility, physical performance, and fall reduction outcomes.
Helpful referral language
Recommend Tai Ji Quan: Moving for Better Balance (Beginner) for patients with balance concerns, mobility limitations, gait abnormalities, fall history, Parkinson’s disease, or reduced confidence with movement. No prior Tai Ji Quan experience is required.
Key outcomes
- Improved balance and postural control
- Increased lower body strength
- Better mobility and walking confidence
- Reduced fall risk
- Improved functional independence
- Greater confidence with daily activities
Related Content
Participant Stories
Finding Strength, Balance, and Joy with Juniper
Adrienne Wiggins of South Minneapolis is living proof that movement can be both healing and empowering.