In the recent past there has been much research and studies done to measure the benefit of stretch training, Tai Chi and strength training for the elderly population.  The query was to find out if this type of training was beneficial when it comes to preventing falls and other injuries. Up to now, results and findings had not been 100% conclusive as to which is best so the question remained, should you do strength training or tai chi (balance training)?

Agility Training May be Best

It seems that a program which focuses on helping the older population to react quicker with their foot speed and step length is more important that a program which focuses on balance or Tai Chi even though the desired goal is better balance. Tai chi is a Chinese martial art form which takes you through slow movements which originate in the core and allow the participant to shift their weight while they rotate.

"Our results indicate that in older adults with at least mild balance impairment, Combined Balance and Stepping Training (CBST) results in modestly greater improvement in balance, stepping and functional mobility compared to tai chi training," says senior author Neil B. Alexander, M.D., professor in the Division of Geriatric Medicine, Department of Internal Medicine, at the U-M Health System, and acting director of the Geriatric Research, Education, and Clinical Center, VA Ann Arbor Healthcare System.

The research is ground breaking because the fitness industry up to now has been focused on how to help reinforce balance through the stretches and slow movements whereas this research indicates that our efforts should be more linked to agility training. Exercises more like lunges where the step length is the focus and reaction ball training might be the new norm versus slow, rhythmic moves.  The key is to find ways to help the geriatric population be more stable on their feet to avoid trips and falls which lead to serious injury.

Test to Determine Which is More Effective: Balance or Strength Training

The study done to measure the effectiveness of tai chi versus strength and agility lasted ten weeks and during that time 162 participants did three 60 minutes sessions of either format. All the exercisers were over age 65.

Several initial tests were done to establish the start and end fitness levels of each person. A test to measure single leg balance, a test to measure how far they could step in all directions and a test to see how quickly and easily they could stand from a chair, walk and return to seated.  

Strength workout tests and sessions included moving the arms while bouncing and catching a ball, changing directions while walking, walking in a line, stepping over hurdles and more. Balance workouts were tai chi based and centered on shifting the weight, standing on one leg, hip rotations and more.

After ten weeks of following the routines, they found both groups equally improved in the ability to stand on one leg however the strength training group could get and walk faster and could lift their leg higher and faster. Translated into real world walking, tripping and fall prevention, the strength training group would fare the best in the real world. Should you do tai chi or strength training? It appears strength training is the way to go.