Editor’s Note: Irene Lewis McCormick is a graduate student in health and human performance. If you would like to ask a fitness-related question, please send an e-mail request to: [email protected].

Q: I understand that tai chi is offered by the city of Ames. Is that a good thing to do for exercise?

A: The ancient practice of tai chi has recently received attention because of its stress-reducing benefits. A study conducted by the American Heart Association in April has demonstrated that some individuals may experience an actual decrease in blood pressure, a similar reduction as those seen in participants who participate in moderate aerobic activity.

In the study, 62 sedentary adults over the age of 60 were assigned to one of two groups: brisk walking and low-impact aerobics or a program of tai chi. After 12 weeks, both groups evidenced significant changes in systolic blood pressure.

The aerobic group lowered its average blood pressure by 8.4 mmHg, and the tai chi group demonstrated a 7 mmHg drop in blood pressure.

The researchers reported that they expected to see minimal changes in the tai chi group compared to the aerobics group.

Even with such benefits from performing tai chi, the exercise modality you select should include regular aerobic exercise — brisk walking, aquatic fitness classes, stair climber, etc. These kinds of exercise are associated with a magnitude of health benefits.

Q: As an older adult, I am increasingly aware of the fact that I am losing my balance. How can I practice or exercise to have better balance?

A: When we are young, we take our balance skills for granted. As we age, we find that our balance (the ability to sense how our body is positioned and adjusting muscle tension to maintain alignment) isn’t what it used to be.

Deborah Ellison, a San Diego, Calif. physical therapist, is an expert in functional exercise design. In a September article in IDEA, the Health & Fitness Source, Ellison provides helpful hints in practicing and developing a better sense of balance.

1) Improve your cardiovascular fitness. This will contribute to better gait, cardiovascular health, weight control, motor control, self-confidence and other factors that impact balance.

2) Practice single-leg standing.

3) Try yoga or tai chi. These types of classes offer gradual and consistent balance training.

4) Improve your flexibility by taking stretching classes or learning how to stretch correctly and practicing at home. Stretching will help improve your range of motion.

5) Improve your overall strength. With the aid of a fitness professional, a total body strength program may be developed that will help you both reduce falls and recover from them.

6) Build your self confidence by engaging in a regular fitness program. This will assist in decreasing your fear and apprehension about falling and may act to reduce overall muscle tension. Develop your skills and your confidence by doing drills in which you negotiate curbs and stairs. Try walking along a taped line carrying a cup or cups of water.

7) Consult your physician for custom-made orthotics that can help with balance. Your doctor may also know if any medication you are taking may be affecting your balance.

Keep safety in mind as you practice balance-training. Make sure walls, chairs and other objects are nearby to use for support. Do not practice exercises that are too challenging without the help of a professional.

No single factor is responsible for balance loss. It is important to participate in an integrated physical activity program that encompasses all aspects of fitness.