Tai Chi: “It’s better than a glass of wine!”
(this is the third blog post in a series on Tai Chi)

The above quote is an actual proclamation from one of my students at the end of class one night. I told you this is for the everyday person! Let’s take some time to look through all the things that you can expect from learning this relaxing, slow martial art.

The benefits of including Tai Chi into your exercise regimen are numerous. Because of the slow, meditative approach to movement, some people question it as an exercise modality since the aerobic component is not high. You should not dismiss it, however, simply because you might not break a sweat doing it! The intensity of this form of exercise can be increased or decreased depending on the depth of the postures and the duration of practice. It is certainly a low-impact form of exercise which is beneficial to people with existing joint issues and to people who want to avoid joint issues.

Let’s take a look at both the scientifically proven benefits and the anecdotal benefits that occur with the regular practice of Tai Chi.

Physical benefits

As you would expect, there are many physical benefits when one practices any form of exercise over a period of time. The benefits that research has proven with the regular practice of Tai Chi are surprisingly far-reaching, especially in our current climate of anti-aging remedies. The Mayo Clinic lists some of the benefits of Tai Chi as:

Improved aerobic capacity
Increased energy and stamina
Improved flexibility, balance and agility
Improved muscle strength and definition
Enhanced quality of sleep
Enhanced functioning of the immune system
Reduction in blood pressure
Reduction in joint pain
Improved symptoms of congestive heart failure
Reduction in the risk of falls in older adults

That list is impressive just by itself! There are other studies that have proven improvement for those who live with chronic conditions such as fibromyalgia, Parkinson’s disease, osteoarthritis, COPD and others. It has also been proven to improve bone mineral density in elderly women. One study (Tai Chi Chuan: an ancient wisdom on exercise and health promotion) even stated that, “The long-term practice of Tai Chi Chuan can attenuate the age decline in physical function . . . .” It’s no secret that we are living longer now due in part to medical advances. It can be argued that we are not necessarily living better, however. The practice of Tai Chi can possibly be one of the ways we are able to increase the enjoyment of our later years because of the improvements it provides in physical function.

One of the biggest concerns of aging is falling. Obviously, the physical detriment of broken bones or concussions or even just severe bruising are difficult for the aging population to deal with. The mental effect of being scared it will happen again is even worse, however. There are many studies that show a rapid decline in independence after just one fall. Clearly, working on balance is an important concept to help prevent falls. In a meta-study, authors Wong and Lan wrote in “Tai Chi and Balance Control” that, “recent studies substantiate that Tai Chi is effective in balance function enhancement and falls prevention.” They also concluded that, “Tai Chi improves static and dynamic balance, especially in more challenging sensory perturbed condition.” A different study on the effect of 4-and 8-week intensive Tai Chi training on balance control in the elderly concluded that, “even 4 weeks of intensive Tai Chi training are sufficient to improve balance control.” Anecdotally, I have witnessed this in the classes I teach. Many of my students comment on the marked improvement in their balance. One student in particular related the story of how she and her husband were hiking and she was getting frustrated because she felt unstable going over the rocks. Then she remembered her Tai Chi training and started to incorporate some of the principles of columns and weight shift, and she immediately felt more balanced and in control on their hike!
One of the other anecdotal effects that I have seen in my classes is weight loss with Tai Chi. It is not something that people express as a goal when they start Tai Chi, however, I have had several students who have admitted that beneficial weight loss has been a side effect of their training.

Mental benefits

The benefits of Tai Chi are not only substantiated as physical benefits. There are important mental and emotional benefits as well. Let’s return to the list of benefits from the Mayo Clinic. They also list the following as resulting from practicing Tai Chi:

Decreased stress, anxiety and depression
Improved mood
Improved overall well-being

And I would add the following to that list:

Increased mental focus
Improvement in working memory/executive function
Social enjoyment and interaction

The studies concerned with the effect of Tai Chi on psychological well-being are not as conclusive as the studies on the physical benefits due in part to the obvious reliance on subjective measures. In general, however, the studies do demonstrate beneficial effects in regard to practicing Tai Chi for depression, anxiety, stress management and mood disturbance. One study on the therapeutic benefits of Tai Chi exercise (Kuramoto AM) states that, “Tai Chi can influence older individuals’ functioning and well being . . . and the positive effects of Tai Chi may be due solely to its relaxing, meditative aspects.” Just the other day, I had a student comment to me after class that, “It always seems that whatever I’m dealing with on a particular day just eases back into the proper perspective when I’m done with Tai Chi. It obviously doesn’t make the problem go away, but it feels like I can approach it with a better mindset and a healthier attitude.” That’s really the beauty of Tai Chi. It’s not some mystical, magical force or religion. In one study that measured heart rate, adrenaline, cortisol and mood during Tai Chi (Jin P), “Relative to baseline levels, subjects reported less tension, depression, anger, fatigue confusion and state-anxiety. They felt more vigorous and in general, they had less total mood disturbance.” In another meta-analysis regarding Tai Chi exercise and the improvement of health and well-being in older adults (Yau MK), “There is considerable evidence that Tai Chi has positive health benefits; physical, psychosocial and therapeutic. Furthermore, Tai Chi does not only consist of a physical component, but also sociocultural, meditative components that are believed to contribute to overall well-being.” This same study concluded that, “It is recommended as a strategy to promote successful aging.” That’s quite an endorsement! You might say that Tai Chi comes close to being a fountain of youth for those that practice it!

In my own experience, I have seen the improvement in mental focus and working memory. If you are not “in the moment” and really thinking about your movements and how to apply the principles of Tai Chi . . . you will get lost! You can’t think about what’s for dinner that night, or the fight that you had with your spouse the night before. You must focus your mind on the task at hand and that actually causes a relaxation and meditative effect. Because many of the movements force you to cross the midline, you are also forcing your brain to function in a different pattern by making the left side talk with right side. Jean Blaydes Madigan, a neurokinesiologist states that, “Crossing the midline integrates brain hemispheres to enable the brain to organize itself. When students perform cross-lateral activities, blood flow is increased in all parts of the brain, making it more alert and energized for stronger, more cohesive learning. Movements that cross the midline unify the cognitive and motor regions of the brain.” Wow! You are actually making your brain function better on all levels with the simple practice of Tai Chi!

In two different meta-studies concerned with the cognitive performance in healthy adults (Zheng, G, et. al and Wayne PM, et.al), they both concluded that “Tai Chi shows potential protective effects on healthy adults’ cognitive ability. Tai Chi shows potential to enhance cognitive function in older adults, particularly in the realm of executive functioning.” Executive function is defined on WebMD as “ a set of mental stills that help you get things done.” Who doesn’t need to get more things done in their life?? And unfortunately, if we don’t work at it, executive function declines as we age.

The last point I want to mention about the benefits of practicing Tai Chi is the most subtle, but certainly a very important point, especially as we age. I see a community develop in my classes that is so strong, it supports each member and provides a social interaction that is rare in our society. Many studies have shown that for successful aging, people need to be involved and to interact with each other. My students come to class to enjoy the benefits of Tai Chi . . . but they also come to class to enjoy the social interaction and support from their classmates. This kind of support and interaction can happen in any number of different venues, of course. I think the combination of the relaxing atmosphere, a non-intimidating, simple to move kind of exercise and the joint experience of learning something new that has a calming influence on your mood is un-paralleled in the exercise world. Tai Chi brings together your physical well-being with your mental and social well-being in a unique experience that can be practiced for years. Better than a glass of wine, indeed!
Click HERE to get $100 off the Open the Door to Tai Chi certification program (for a limited time only)!

Dianne Bailey is an experienced martial artist and Tai Chi instructor. She created the Open The Door to Tai Chi certification program so that more fitness professionals can quickly and easily learn how to integrate Tai Chi into their exercise programs to improve balance, strength and cognition with their older clients.

Tai Chi Is NOT What You Think It Is!

(this is the second in a series of guest blog posts on Tai Chi)

There are MANY misconceptions that people have regarding Tai Chi.  And these misconceptions keep them from exploring how incredible it is for so many different types of people.  Thanks, in large part, to martial arts movies many people might immediately think of a very old man of Asian descent with a long white beard in flowing robes gliding around a temple.  While this image certainly has an element of truth to it due to Tai Chi’s very long history in China this is not really the Tai Chi of today nor the Tai Chi that fitness professionals need to learn.  So what really is Tai Chi?  I want to take the chance to provide you with a clear understanding of what it is and what it isn’t.

Does Tai Chi have a religious element?

The origins of Tai Chi are based in Daoist thought and began in the Shaolin Temples as a martial art for the monks. You do not, however, have to accept or practice any religious thoughts or ideas in order to truly benefit from Tai Chi. In the Open the Door to Tai Chi system, we focus on Tai Chi as an exercise and do not explore any of the religious aspects.  

Do I have to meditate?

There is a definite meditative effect to practicing Tai Chi and there is ample reason for calling it “movement meditation.” If you are not “in the moment” as you do the form, you will get lost and you won’t be able to incorporate all of the important concepts and principles into the form. You do not, however, have to meditate in the traditional sense.  

Is it like yoga?

No. Yoga and Tai Chi vary from one another in several ways. First of all, you are always standing in Tai Chi. In yoga, you may have varying postures including standing, sitting, lying down and even inversions. Yoga has different variations such as Hatha, Vinyasa, Bikram, etc. Tai Chi also has different variations such as Yang, Sun, Chen and Wu. The Open the Door to Tai Chi system teaches the Yang style 24 or Short form. In some variations of yoga, you may have a flow of moves, or you may do separate postures for varying amounts of time in no particular order. Tai Chi is a martial art and it is meant to do as a flow of moves in a determined order. Both Tai Chi and yoga are considered mind/body exercises because of the internal focus developed when practiced.  

Do I actually have to spar anyone?

No. While Tai Chi is certainly a martial art and it improves your practice if you develop a sense of your opponent, you do not actually have to fight anyone! Some Tai Chi schools teach “push hands” and forms using weapons which more closely mimic sparring because you have a partner. In The Open the Door to Tai Chi system, however, we simply focus on the form which is performed as an individual.  

How many different styles of Tai Chi are there?

The different styles of Tai Chi are Yang, Chen, Wu, Sun, Hao and some combinations as well. In The Open the Door to Tai Chi system, we focus on the Yang style, 24 or short form.  

Do instructors have to be certified?

Traditionally, instructors for Tai Chi had to follow a lineage from the original masters in the style. This limited the number of instructors because one would have to find a master, be accepted and probably have to travel extensively to get the years of instruction needed. Some have tried to buck this system by simply learning Tai Chi from videos and then teaching what they learned. This doesn’t, however, give them any kind of feedback as to how they are actually doing with the form and how to improve. There are some organizations in the U.S. that “certify” instructors, but they typically follow the “lineage” form of certification. This shortage of qualified instructors is why I created the Open the Door to Tai Chi system. I want everyone to have access to a competent instructor so more of us can experience the benefits of Tai Chi!

Do I have to wear a uniform?

No. All you really need is comfortable, loose-fitting clothes.  Although . . . some of my students after they have practiced Tai Chi for awhile start to request the “silk pajamas” that they see on people in YouTube videos!

Do I have to wear shoes?

No. You can do Tai Chi barefoot. Or you can purchase Tai Chi shoes which are really just minimal slipper-like foot covers. Be careful doing the moves in sport shoes, however, because they tend to be a little too “grippy” and/or clunky and you might twist a knee awkwardly.  

I have had a hip replacement (shoulder/knee replacement).

 Can I still participate in Tai Chi?

Yes!! Especially if you get involved with the Open the Door to Tai Chi system because we teach it as an exercise and encourage any modifications to movements for all individuals in class. This is not about perfection of movement. It is about movement and helping your body and mind relax.

In the next blog post we will discuss many of the amazing benefits of Tai Chi support by the scientific literature and why it is one of the best (evidence-based) forms of exercise for older adults today.

Want to Learn More?  Click HERE for your FREE Tai Chi mini-course!

Dianne Bailey is an experienced martial artist and Tai Chi instructor.  She created the Open The Door to Tai Chi certification program so that more fitness professionals can quickly and easily learn how to integrate Tai Chi into their exercise programs to improve balance, strength and cognition with their older clients.

Why You Should Use Tai Chi With Your Mature Clients: It Is Easier Than You Think!
(this is the first in a series of guest blog posts on Tai Chi)

You might be wondering “What can Tai Chi really do for my clients? Isn’t it just a slow moving way to relax?” Well, yes, it is slow moving and relaxing and there are certainly benefits that occur from these aspects, but Tai Chi is so much more than just a slow, relaxing form of movement.

Let’s take a look at the most gentle, flowing movement of the form. It’s called Wave Hands like Clouds and it really is everyone’s favorite move in the form because it is relaxing and easy to do. Here is a description of the movement and some pictures to help you understand it:

Start with the right arm and draw a clockwise circle, palm toward the face. It’s as if you are wiping your eyebrows gently. Then draw a counter-clockwise circle with the left arm keeping the palm toward the face again. Then try putting it together by starting with the right arm and as the right arm reaches the bottom half of the circle, start the left arm. Keep the hands loose and light. After you have mastered the arm movement, you can add the footwork. You will always step left with Wave Hands like Clouds. Begin by bringing the left hand down towards your body into its counter-clockwise motion. As you begin to move the left hand, adjust the left foot so the toes point forward and you are ready to step to your left. Continue your arm movements as you step in with right foot and then out

again with your left.

How are you helping your clients in their everyday life with this movement? There are several things happening with Wave Hands like Clouds.

The first thing we talk about is proper posture. In Tai Chi, we talk about three columns in the body. There is one column that runs down the center of the body and one column through each shoulder to each hip. Obviously, the center column is just anterior to our spinal column. The goal in Tai Chi is to not break the columns, but rather to keep the columns intact. This proper alignment allows the body to remain in a relaxed posture that most of our population struggles with.

As you step left with Wave Hands like Clouds, you must learn to shift your weight completely over to the right column in order to move your left foot and maintain your columns. Then you must shift your weight completely over to the left column to move your right foot over to your left. You must maintain an upright and relaxed position throughout the core. In other words, you can’t focus on the movement of the arms and lean to the left with your shoulders as you step left. This focus on maintaining the integrity through the core region is new and challenging to many of our clients.

You are also supposed to rotate your upper body with Wave Hands like Clouds. Many people have lost the ability to rotate through their thoracic region. Years of poor posture, sedentary lifestyles and sitting too much have caused this range of motion loss. With Wave Hands like Clouds, we are re-teaching people to utilize trunk rotation. Going back to the columns, we teach our clients to rotate around their central column or axis. It’s amazing how challenging this can be for your clients! They struggle with the dissociation of trunk and hips, but with Wave Hands like Clouds, their focus is on getting the movement correct. Sometimes as trainers, we get too technical with our clients and that frustrates them. They don’t care about thoracic mobility and dissociation. It’s confusing and not something they are interested in. Of course, we are interested in it because it’s our life’s work to study the functioning of the body. But our clients are often turned off by too much technical lingo. So as you teach Tai Chi, your clients are getting the benefits, but they are focusing on learning a movement and are interested in it because it helps them do the form better.

Wave Hands like Clouds will also challenge your clients to improve their breathing. People often struggle with incorporating deep, relaxing breathing because they have gotten into the habit of shallow, quick breathing. Again, poor posture has a lot to do with this. Because breath control is a very important part of Tai Chi, people must work on expanding their capacity beyond the short, shallow pattern they have developed in their everyday lives. There are two breathing patterns with the Wave Hands like Clouds movement. One can breathe in as the left hand creates its circle and then breathe out as the right hand creates its circle. In Tai Chi, we talk about breathing as being long, slow, continuous and deep. This challenges many students! The other breathing pattern is a step harder than the first one. One breathes in during both the left and right circle and then breathes out during the next cycle of left and right circles. This pattern is very difficult and requires immense control. But again, your clients have the opportunity to work on increasing their lung capacity without actually thinking about the technical side of how they are helping their bodies.

All of these concepts of columns, rotation and breathing are actually part of learning to focus on relaxation in Tai Chi, as well. Yes, Tai Chi is slow and relaxing movements. My definition of Tai Chi is this: Tai Chi is a martial art that utilizes gentle, flowing movements to enhance health in the body and the mind. Our society is chronically stressed these days and learning to relax is actually an important part of healing the body. Chronic stress causes inflammation throughout the body and inflammation is instrumental in causing many lifestyle diseases such as high blood pressure, diabetes and arthritis. It is critical that we give our clients a form of exercise that actually teaches their bodies to relax and doesn’t add additional stress. Tai Chi is that perfect form of exercise that provides a balance to our clients’ stressful lives.

Want to Learn More? Click HERE for your FREE Tai Chi mini-course!

Dianne Bailey is an experienced martial artist and Tai Chi instructor. She created the Open The Door to Tai Chi certification program so that more fitness professionals can quickly and easily learn how to integrate Tai Chi into their exercise programs to improve balance, strength and cognition with their older clients.

Functional Training…It’s not what you think

There are many perspectives on functional training and frankly a lot of confusion in the fitness industry about what it is and what it isn’t.  The “anti-functional” training faction would argue that the functional training movement is a fraud and that all exercise done properly is functional.  Certainly there is some evidence that many fitness professionals have taken the concept of functional training way too far.  We have all witnessed silly exercises being performed in the name of “functional training”.  I would add that the fitness equipment manufacturers have perpetuated a lot of misinformation regarding functional training in order to sell their wares.  To my dismay it has also been my experience that some presenters at fitness conferences often have a weak understanding of what functional training is really all about (some that are paid spokespeople for the aforementioned equipment companies).  However, to say that all a person needs to do is to perform basic strength exercises with good form fails to recognize the inherent complex nature of physical function.

Note:  I do not intend to imply that everyone who promotes a particular piece of fitness equipment is in this category.

Studying physical function and disability in the older population from a scientific and academic perspective coupled with training a diverse mix of clients for the past 20 years has given me many insights and “aha” moments regarding this issue of functional training.  It is impossible to address all of the nuances of this subject in one topic so I simply want to make three primary points related to functional training:

#1 – Functional training is an outcome…not a method

The proof is in the pudding they say and the proof of whether an exercise program is functional or not is determined by whether or not the client’s physical function improves.  An example I often use is the basic bicep curl.  Most functional training paradigms would argue that this is not a functional exercise.  But is that always true?  What about an 80 year old who struggles to lift their groceries because they have lost so much muscle strength in their arms as they have gotten older and have been inactive?  What about the 20 year old who just spent six weeks in a cast after breaking their arm?  In both these cases even the lowly bicep curl will improve the person’s ability to perform daily tasks because muscle strength is the limiting factor.  For these individuals and in these situations the bicep curl is indeed a functional exercise.

Once bicep strength reaches a certain level however (called the “threshold effect”) then further improvements in muscle strength will most likely not yield any more improvements in functional ability (unless the requirements of the task change).  Simply ask the question “Will improving bicep muscle strength improve the ability to perform a particular task?”  For most healthy, able-bodied adults the answer would probably be no because their bicep strength is adequate for the job at hand.

But answering this question appropriately requires that we have a full understanding of physical function.  While strength is certainly a component of function it is only one component.  Traditional exercise programs have over-emphasized the role that muscle strength plays in function for most client types – including sports performance.  Many trainers would argue that you can never be too strong.  I would, in some ways, disagree.  Once a client has enough strength to do the things required of them then further strength gains will not likely result in any further functional gains.  Continuing to focus on muscle strength at this point would take unnecessary time and energy away from focusing on many other aspects of function that need to be improved.

What are the components of physical function that need to be addressed?  This is the basic model of functional ability that we use in the Functional Aging Training Model that is at the core of the Functional Aging Specialist Certification.  Understanding the role of each of these domains – musculoskeletal, neuromuscular, balance, mobility, cognitive/emotional and cardiorespiratory – is helpful to understand how complex physical function truly is.

Of course each of these domains can be even further divided into more specific components than what is presented here.  The point being that there are many physiological systems that are required (oftentimes many we take for granted) in order to perform activities properly.

#2 – Functional training will NOT be the same for every person

Function is person and context-dependent.  What is more “functional” for one person may be less “functional” for another based on their individual capabilities and the tasks that are required of them.  Refer back to the previous example of the bicep curl.

I find it helpful to remember the NLW approach.  The goal of functional training should be to help a person do the things they Need to do, Like to do and Want to do easier, better and with less discomfort.  In fact, this is the mission of the FAI certified Functional Aging Specialist.  So the first task should be to determine what those things are.  Needs can be classified as ADL’s (Activities of Daily Living) and include tasks such as bathing, dressing and shopping.  Likes can be classified as the activities that give them pleasure – golfing, gardening, hiking, working, etc.  Wants are those activities to which they aspire.  These include that which they can no longer do (and want to do again) or things they have never been able to do.  Before we can start to create a “functional” exercise program we need to understand what it is that the client needs, likes and wants to do.

The second task should be to determine which areas of function are deficient so those can be addressed (and prioritized) in their training.  This is especially true for older adults who vary widely in both their functional abilities AND the components (or domains) of function that have become deficient.  The aging process does not affect everyone the same way and is contingent upon many factors such as genetics, chronic disease conditions and lifestyle (nutrition, physical activity, etc.).  Treating older adults as one group, and therefore training them all the same, is one of the biggest mistakes a trainer can make.

Obviously the only way to determine areas of deficiency is to assess them.  How are you to know if a person is lacking in a specific area of balance control, such as vestibular function, and therefore needs vestibular training without assessing it?  The same is true of all of the functional domains.

As an individual progresses and areas of deficit improve then the training methods will change according to the components that still need to be addressed.  So what is most “functional” for the client right now may not be what is most “functional” for them later.  The program will need to adapt as the client progresses.

#3 – The Evidence Should Drive Our Training Choices

It seems that too often trainers make training decisions without fully understanding the connection between the exercise movements, techniques and equipment they use and the functional outcome they seek.  We all need to do a better job at following the scientific evidence about what works and what doesn’t instead of what we think works or what we think should work.

The scientific evidence on power training for older adults is a great example.  Building muscle strength through traditional slow-velocity strength training typically improves function to a moderate degree.  However, muscle power is more highly correlated to function than muscle strength and power training (high-velocity strength training) improves function to a greater degree than traditional strength training.  Several recent systematic reviews over the past several years attest to this.  However, my experience tells me that you will find very few trainers using this with their older clients.

Conversely, (and in my personal opinion) the use of unstable surfaces is one of the most misunderstood, abused and over-utilized techniques in the industry that has very little scientific support.  In fact, there is concern that some of the uses of unstable surfaces are actually “dysfunctional” – by that I mean that their usage creates altered neuromechanics and muscle activation patterns that can inhibit effective and efficient movement patterns while on a stable surface (see example below).  It is also probably the primary reason functional training gets such a bad rap by traditional exercise purists.  Trainers promote all sorts of “creative” exercise movements while standing on an inflated domed surface in the name of functional training.  Oftentimes I wonder if fitness professionals ask themselves “Can we?” more than they ask themselves “Should we?”.  Just because we can doesn’t always mean we should.

Note:  The scientific research cannot always keep up with current trends in training methodology and equipment but we must do our best to stay true to the evidence that is available.

Don’t Throw the Baby Out With the Bath Water

In general I would agree that integrated strengthening movements are going to help most people improve their functional abilities more than isolated strengthening movements.  A rowing pattern is a good example of this.  Sitting on a seated row machine with a chest pad will definitely help maximize upper back strength.  The support of the machine allows the user to focus all of their force into the rowing movement.  However, there really isn’t much else that is worked.  In contrast, a standing one arm cable row will not maximize upper back strength because the limiting factor will no longer be the upper back muscles but rather will come from somewhere else in the kinetic chain.  In addition to working the upper back muscles though many other muscle groups are engaged isometrically including the low back extensors, abdominals, glutes, quads, hamstrings and calves.  In addition, this will create a transverse and sagittal plane force that the trunk and lower body musculature must handle which is much more akin to real-life movement patterns.  Following the principle of specificity then it is much more likely that the one arm row is going to yield functional improvements compared to the seated row.

However, I see this concept taken way too far many times (as mentioned earlier).  Will performing the one arm cable row while standing on one leg on a highly unstable surface increase the “functionality” of this movement pattern?  I think not.  Yes it becomes more difficult to do but what does it accomplish?  The vast majority of us spend 95% of our time (or more) on a stable surface called the floor.  Therefore, we must train ourselves how to appropriately handle ground reaction forces, create stability in a stable environment (statically and dynamically) and respond to perturbations while on a stable surface (which follows the principle of specificity).  It has been said that the instability fires up the proprioceptors but our proprioceptors get fired up on a stable surface too when external forces (like the cable) or perturbations are applied to the body.  Plus unstable surfaces decrease force production capabilities because more energy must be diverted to co-contraction and there is not a stable base to apply force to in order to counteract a large force at the top of the body (the cable).  And if the argument is that the unstable surface improves balance then you are only partially correct.  Balance is a complex, multi-dimensional concept that can be broken down into many parts (center of gravity control, multisensory, etc.).  Unstable surface training can play a role in effective balance training but ONLY for very specific components of balance.

Let’s not make the mistake of assuming a movement is more “functional” simply because it is more difficult to do.  At the same time let’s not make the opposite, but equally dangerous mistake, of not seeing the functional value of many traditional, basic movements.  Since function is person and context-dependent and since functional training is not going to look the same for every person then the truth of functional training lies somewhere in between the two perspectives.

Cody Sipe, PhD

Associate Professor

Co-Founder, Functional Aging Institute

The Functional Aging Specialist Certification teaches trainers how to develop exercise programs for older clients that maximize physical function.  It is based on the evidence-based Functional Aging Training Model.  Go to www.functionalaginginstitute.com to learn more.

Dr. Cody Sipe shares the myth behind the saying “The horse is out of the barn.”  This refers to the myth that once you are old it’s too late to do anything about it.  This could not be further from the truth as Cody talks about the plasticity of aging.  This means that even as we get older our bodies can still adapt and respond to stimuli like exercise.  We can still improve our strength and balance well into our 70’s and beyond.  Many components of fitness can be improved as we age.  Listen to the video to hear more about how these components can improve with exercise.  Please check out the Certifications tab above to get started today.