The Effects of a 12-Week Tai Chi and Qigong Training on Lower Limb Muscle Strength, Flexibility, and Balance in Elderly Women: A Controlled Experimental Study
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Abstract
Background and Aim: Age-related declines in lower limb muscle strength, flexibility, and balance significantly increase the risk of falls and functional limitations in elderly women. Traditional mind-body practices such as Tai Chi and Qigong have shown promise in promoting physical health among older adults. This study aimed to evaluate the effects of a 12-week integrated Tai Chi and Qigong intervention on lower limb muscle strength, flexibility, balance, and physiological indicators in elderly women.
Materials and Methods: A controlled experimental design was employed, involving 40 elderly women aged 60–74 years. Participants were randomly assigned to either an experimental group (n = 20), which received the intervention, or a control group (n = 20), which maintained their usual routines. All participants completed pre-test and post-test assessments using standardized tools, including wall squats, half-squat kettlebell lift, sit-and-reach tests, seated hand back pull, single-leg stands, time up and go, and blood pressure measurements. Statistical analyses were conducted with the significance level set at p < 0.05.
Results: Post-intervention analysis revealed that the experimental group showed statistically significant improvements in lower limb muscle strength, flexibility, and balance compared to the control group (p < 0.05). Additionally, there were notable reductions in BMI and blood pressure among participants in the intervention group (p < 0.05).
Conclusion: The 12-week Tai Chi and Qigong intervention was effective in enhancing key physical functions in elderly women. These findings support the integration of culturally rooted, low-impact exercise programs into public health strategies for aging populations, offering a practical, evidence-based approach to fall prevention and holistic wellness promotion.
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