Tai Chi is a gentle, low-cost movement practice with an unusually strong safety record. Its best-supported benefit is improving balance and reducing falls in older adults, with good evidence for better lower-body function, mobility, pain relief, fitness, and mood. Effects on thinking, sleep, and blood pressure are mixed, and longer-life claims remain unproven. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Timed Up-and-Go (TUG) | < 10 seconds | Tracks mobility and fall risk |
| Single-leg stance time | > 30 seconds (age-adjusted) | Direct measure of static balance |
| Resting blood pressure | < 120/80 mmHg | Detects cardiometabolic benefit and orthostatic drops |
| Resting heart rate | 50–70 beats/min | Reflects cardiorespiratory conditioning and autonomic tone |
| Heart rate variability (HRV) | Higher is better (individualized) | Gauges autonomic/stress balance |
| HbA1c | < 5.4% | Screens for cardiometabolic improvement |
| hsCRP | < 1.0 mg/L | Tracks systemic inflammation |
Cadence: Reassess at ~12 weeks and 6 months, then every 6–12 months