Tai Chi

Tai Chi’s slow, meditative movement sequences lower systolic blood pressure by an average of 12 mmHg after 12 weeks of practice, according to a 2021 randomized trial. It improves balance in older adults by 40% more than the average walking program, while reducing anxiety scores by 20%. This practice also outperforms #5 Qigong for fall prevention in seniors, with multiple randomized trials confirming its dual benefits for both cardiovascular and mental health.