Think walking or jogging are the best ways to stay fit after 60 ? Think again. According to research from Harvard Medical School, martial arts may actually be the most recommended activity for seniors looking to stay strong, balanced, and sharp. This surprising discovery could completely change the way we think about aging and physical fitness.
So why do some seniors maintain excellent health and mobility while others struggle to keep up ? The answer isn’t just about how much you move—it’s about choosing the right type of exercise, one that respects the body’s changing needs and strengthens both mind and muscles simultaneously.
Why martial arts work for seniors
When most people hear “martial arts,” they picture high kicks, fast punches, and intense sparring. But many traditional disciplines are gentle, adaptable, and perfectly suited for older adults. Styles like Tai Chi, Aikido, and Wing Chun emphasize slow, controlled movements, balance, and body awareness rather than speed or raw power.
These arts provide a full-body workout that engages muscles and mind together. The steady pace improves coordination, strengthens muscles, and protects joints—an advantage for anyone over 60. Compared to running or heavy weightlifting, martial arts reduce strain and minimize the risk of injury, making fitness more accessible and enjoyable.
I remember a family member in her sixties who was hesitant to try Tai Chi. After giving it a shot, she was amazed by her improved balance, better sleep, and reduced stress. Combining gentle physical effort with mindful breathing and focus gave her a newfound sense of calm and confidence. Seeing her transformation showed me firsthand how the right activity can change the aging experience.
Examples of senior-friendly martial arts
Tai Chi is often described as a “dance with yourself.” Its fluid, gentle movements paired with deep breathing enhance circulation and release tension. For seniors worried about joint pain or falls, Tai Chi is a safe and calming exercise that improves strength and sharpens concentration.
Aikido teaches practitioners to move with the energy of an opponent rather than oppose it aggressively. This approach promotes flexibility and self-defense skills without high-impact movements. Its graceful philosophy combines motion and mindfulness, making it an excellent choice for seniors who want to stay active while avoiding injuries.
Wing Chun focuses on short, efficient movements without risky jumps or flips. This style enhances balance and reflexes, boosting confidence in everyday activities like walking on uneven surfaces or climbing stairs.
For those seeking more engagement, gentle forms of Jiu Jitsu emphasize defense and body awareness without intense contact. These adaptations help reduce fear of falling and build genuine self-assurance.
Benefits for the mind and body
Martial arts are unique in that they strengthen both body and mind. Practitioners learn and execute complex sequences that enhance muscle coordination, concentration, and memory—skills that often decline with age.
Harvard research led by Dr. Peter M. Wayne shows that Tai Chi improves physiological complexity, meaning older adults respond more flexibly to physical challenges. Instead of weakening the body’s control systems, these practices maintain resilience and overall fitness.
Beyond physical gains, martial arts classes offer valuable social interaction. Loneliness is a major concern for many older adults, and joining a class creates motivation, camaraderie, and a sense of belonging. The social element often contributes as much to well-being as the exercise itself.
Of course, it’s wise to consult a healthcare professional before starting any new activity and to find an experienced instructor who works with seniors. Safety ensures that the experience is both effective and enjoyable.
Transforming your lifestyle after 60
Starting martial arts later in life isn’t just about fitness—it’s about embracing a lifestyle that fosters resilience, calm, and confidence. Each session introduces new ways to move, focus, and connect, even if you once thought your prime days of physical activity were behind you.
Training on the mat helps seniors develop balance and inner joy that spills into daily life. Benefits go beyond strength and coordination, improving sleep, mood, relationships, and overall quality of life. It’s never too late to begin, and the rewards extend far beyond physical fitness.
If you’re over 60 and looking for a way to stay active, mindful, and socially connected, martial arts may be the perfect fit. Could you see yourself trying Tai Chi, Aikido, or Wing Chun ? Share your thoughts, experiences, and questions below, and let’s start a conversation about embracing a stronger, more vibrant life after 60.
I have always wanted to take tai chi. Where can I find a place for older people to practice it?
You could check out YouTube. I bet there are videos on there for this. 🙂
Google Tai Chi near my location
I just ordered a Tai chi at starbucks
Our local Senior Center offers Tai chi classes a cpl days/week, free of charge. You might want to check your local center.
I tried tai chi at our local senior center. Unfortunately, the instructor was terrible. We never progressed beyond the first lesson because every week, if a new person joined the group, he would start again at one. After several weeks of square one, I gave up and never returned. Maybe I’ll just look online….
I am interested in learning tai chi but there are no centers in our locality.
Excellent. Though I didn’t know taichi was.a martial art, contrary to the expense, complicated moves and super fast reaction time of the karate learned in my youth, it’s easier to follow on free YouTube.
Hi Patricia, I would certainly recommend Tai Chi. It does what it sets out to do. Improves posture; balance; circulation and muscle gain when practised properly. Enhances mindfulness and mental wellbeing. Plus many other benefits, socialising make new friends, it isn’t a cure for all ailments but will certainly help alleviate many aches and pains again I can’t stress enough that the moves are not difficult but must be carried out properly. For some people whose mobility due to physical conditons there is an option to carry out what we term as chair tai chi.
You can Google places that practise tai chi near you ie taoist society, local gyms even GP surgeries and health centres. ❤️
Go to youtube and search for David Dorian Ross TaiChi. I found him on the Great Courses platform but you have to subscribe. he has many good videos on YouTube specifically designed for seniors. I have been doing them for a little over a month and everything this article refers to is correct, at least for me. My balance and fitness level has improved.
Good luck
Check out David Dorian Ross’ video on “Do yyou need a teacher”>
Many senior centers offer Tai Chi classes, as do recreation centers run by cities or counties.
I go to the Y.
Meantime You can Do it TAI CHI EXERCISE by Opening your Smart YOUTUBE TV and Search TAI CHI for Seniors 60 yrs old & above ( in the morning like what I did , just follow them as shown on TV or your available time )
You can look up your local community center or parks dept. as well as the local YMCA. Even local community colleges have continuing ed classes that might include Tai Chi. If they don’t have classes, ask them for ideas as to who might. Put on your detective hat and go for it! Best of luck to you 🙂
I would adhere to this idea, nonetheless the availability of place and people you wanna be with is a big factor, I usually go biking after office hours, do dumbbells while watching tv and then go long distance on weekend 🚴
When should the exercise begin? Very early in the morning? Or in the late evenings?
Doesn’t matter, although what I found is doing TaiChi very late got me energized and I couldn’t go to sleep.
Interesting article! It sounds very relaxing, too! Planning on doing some research on this topic & might just be in a session soon! Thanks !
Definately,way to go,am 61 yrs old,train inJapanese Karate for years and have this advice for everyone,at 60 yrs of age we need to change mentally to our youth in the way of reborn and opening our body up for what’s ahead not closing it up because of age and normal life cycle at retirement age.
how can you say aikido is fit for senior citizen😂..you expect senior to roll on the mat or slam their body to the mat when they play the role of uke..
65 years here. I am an Aikidoka. The “slamming” can be minimized and movements slowed. The Nage and the Uke work as one, so talking to your sensei and your partner on the best way to perform the moves is a good idea. My sensei keeps an eye out for us “old guys” and at times has us go slow and stop just before the leverage point. He also pairs us with younger more experienced students to be the uke so that we can complete the moves fully but not have to take the position of uke. This allows us to complete the movements and gain full knowledge of how to implement them. Peace
Hello, I am a 64 year old male, I have chronic arthritis, had a quadruple bi pass surgery 2 years ago and I am alittle heavy set with a bigger frame ( big boned).
I walk 5 – 6 miles 3 days a week.
What would you say is the best style of marital arts for me?
Any of the three the article recommended Tia chi is a calming relaxing excercise im going to go by some martial art schools where I live & ask the instructor, they will know other instructors that teach different styles of Martial Arts if they don’t teach it. Good Luck
I also find yoga quite satisfying.
I think Taichi is the best option for you. You do it in the most relax manner, only requires the minimum muscular tension to move your body and arms. I’m 78 years old, yet quite fairly mobile, still drives at night, cooks, climb stairs ( 3-storeys), etc. I started Taichi when I was 60 years old having to deal with developing osteoarthritis. You attain complete blood circulation without straining the heart. Don’t rush into learning (108 Wu style) forms. Start with learning 2-3 forms per week. Be patient but persistent.
Definitely T’ai Chi!👍…Or, if offered Qii Gong, the ‘Grandmother’ of T’ai Chi:) 🙏 Both are good for balance, which we all need.
Find a seasoned teacher & try it out!
A teacher who teaches mostly seniors is the best.
Movements should be slow & easy; always move at YOUR comfort level, no more. You can even sit down & try the movements whilst sitting!
Nothing will fix your arthritis better than carnivore diet . Also you will find it’s easy to loose weight also on it and exercise becomes easier . Go on YouTube and check out MD Shawn Baker channel , he is late 50ies and on carnivore diet for years already .
In my opinion ( I’m 72) tai chi is the best way to start. You can move toward another form if you want a higher level of activity.
I disagree with you . I have 5 degrees and experience teaching aquatics, fitness, yoga, and dance, I have life experience that says it is a combination of the above and possibly Ti chi. Any form of movement helps move energy , builds strength and proprioception , and circulation. And it depends on a person’s commitment and health. I am beginning to hate these articles from 30 something writer who advocate for one system of movement as the only way. (In fact, one point of narrow view )
I agree 👍
Hi Joan, I am 69 years old and have been working out, running, walking, weight training, aerobics, step classes, bike riding, I could go on since I was 20 years old and I’m still doing it. Degrees have everything to do with what you know, however, action says it all. It’s a mindset a lifestyle. If you heads not in it, it won’t happen no matter what age you are or how many degrees you have.
Another martial arts e-bikes etc sponsored nonsense. walking is what humans were born for and keeps them healthy if they can find a natural environment away from the urban traffic slums
Great thoughts indeed. A combination of exercises gets better results. For me it is Yoga and swimming. At 76, still healthy … Mentally, emotionally, spiritually, physically and financially … Surrounded by loving family, a roof over my head, a fridge full of food .. That is healthy living
The article states that “Harvard” is recommending this as “the best”, not “the only”. And for seniors 60 and above. The best exercises are the ones you can stick with.
Tai Chi is fantastic in relieving stress. It improves the body at the cellular level (deep) to handle stress. This was a major finding after 2 years in training.
Nothing to loose for trying at 72.
Very much true. I enjoy going to the YMCA IN MY hometown. It has all the benefits that was stated in your article.
I need at home tai chi. Thanks. Stay youthful. 73 in two months. Walking is what got me this far.
Walking is good
Thanks for the article. I am 64 and have been doing Hapkido Karate for the last 5 years. Although faster movements than Tai Chi, it has kept me fit and strong, both mentally and physically. It is a part of my regimen for staying healthy!
Im 77. I walk approximately a half mile every day. Boring against martial art exercise, but it’s nothing like good old fashioned country exercise.
Schedule of thai chin
From Ms. Anthony.
[email protected]
Am interested in info on Tai Chi classes near Sewickley, PA
THANK YOU
I started tai chi training about a year ago. I had taken a once a week, three-month class at our senior center and decided to pursue it more seriously. I found a martial arts center with an excellent owner/director and enrolled for classes twice a week. Unlike the senior center class, this program includes a contract fee paid automatically whether you attend or not, but makeup classes are allowed if you miss. I continued to pay even when hospitalized twice at the end of last year, knowing I would return. When I returned in a very weakened state, I worked at my own pace until now I have gained my full strength. Many facets of tai chi are perfect for me, including the physical side of helping with my scoliosis and Ehlers-Danos Syndrome and spinal osteoarthritis, plus the focused relaxation and breathing that are a part of all movements. Most importantly, I remain pain-free for the most part, and tai chi even helps alleviate pain when I have it.
I 86 yrs /stroke in 2022 started to exercise in my home,stretching on my bdr floor, pushups use bar in the kitchen. Rest one minute.
Left 5lbs weights trying not to get rounded shoulder, Can’t do sits up’s because of crack in spine.
5ft2”. 127 lb. Climb 3flts stairs Rest as needed
Good for you . I admire your persistence and hope you continue to improve.
Awesome! For about 3 years now I have incorporated into my daily routine the art of qi gong. I am coming 75 in 3 months and due to physical limitations I have been unable to walk more than 1 km without needing to sit every 10 minutes. Qi gong has proven to be a great way to keep fit as I move into my later years. Thank you for the reassurance that I am moving in the right direction.
The important thing is to keep moving. I started karate at 24 , and now at 74 I practice a more gentle version.
I read it’s the best exercise for poor balance. I looked and unfortunately couldn’t find it in my area
Saya usia 74. Limabelas tahun lalu saya ikut kelompok taichi. Mungkin ada gerakan2 salah sehingga sendi lutut saya sedikit bermasalah. Jadi saya kurangi jenis2 nya, sekarang cuma ciqung dan 8 gerak .
Swim..no better exercise
I teach a rare form of Qigong and it is amazing. After recovering from a knee replacement, I was weary from the whole ordeal. I started teaching again and actually saw on my Apple Health app my resting heart rate decreased from 74 to 64. It directly coincided with the dates I started teaching again. I have a student say she sleeps better on Thursdays when I teach at her country club.
Wow just browsing through looking for a truck to buy I saw this lifestyle comment on physical fitness using these different methods ,was going to start physical therapy with Humana Monday morning I’m 71 years old I’ll be 72 in July had a hard life. Arthritis everywhere, losing balance, upper muscle strength gone, need hip replacement I’m going to keep in touch with this forum and instigate or search for finding the best activity for me to start with and also talk to my GP ASAP and add that for my rehabilitation and workouts I think all for the replies to this forum, it’s made plenty sense to me wish me luck.
I’ve always been quite ‘aggressive’ to my body when doing any sort of training wether that be cardio or resistance.
I have just recently started experimenting with Tai chi and I am enjoying it. I aim to combine it with my resistance training going forward. I am 66 .
So, I feel lucky that reducing my recent activities ( calisthenics) and resume my old one TKD , mixed with Tai Chi workouts!
I am 66 y/o man
I am a 76 years old man, physically and mentally are healthy. As my sons disagree me to drive so I can do some simple exercise like just swing the hands up and down as I well as swing to the right and left. Do both exercises until sweat everyday.
I started training in Tae Quon Do when I was 22 years old and I’m going to be 76 this November and I still workout. I also do full workouts using my Bowflex which I find excellent for building strength and flexibility. I eventually developed my own style of martial arts and combined with my experiences from actual combat and street use. My reflexes are still fast and my strength is still very good. With my art it can be done both in slow exact movements or as I developed it for. But either way it helps giving you a complete way of full body exercise along with helping build strength and muscle sculpting confidence and once you commit you find inner peace and tranquility.y art isn’t for everyone cause it seems people can’t commit to anything that challenges who they really are.
I am 74 years old and teach self defense classes for women at the YMCA in Prescott, Arizona. Most of my students are in their 60’s and 70’s.
I am all ways interested in martial arts but have my doubtful whether its good for me being over 60. Now that i have read this article, I will definitely gave it a try.
Jim
October 13, 2025 at 9:47am
I have been using an exercise bike since the beginning of June, I’m 74 and still work on the side doing restoration. Keeps me, busy just enough, do some charitable work, also. I’m looking into Tai Chi myself, for relaxation, better sleep, and concentration. The bike serves a good purpose, because I have type 2 diabetes and it’s good for A1C. I started at 5 mi and then 10, and have reached 20mi. I agree with martial arts im a big fan of the late Bruce Lee. Best wishes for everyone! 🙏
The only way I could do that was if you wanted me too I could come and pick it out and then I can go pick up it from your place or you could just go ahead if that is what your day looks better and I’ll come over there 👉 and you don’t want it if it’s too hot 🥵 and then I’ll be able get a drink 🥃 with my mom 👩 or you don’t need a shower 🧼 so just go home 🏡 I can get you a beer 🍻 if that’s easier.
I taught TaiChi for over fifteen years. I had students of all ages including people recovering from strokes to help regain balance. Tai Chi was used when students in traditional kung fu got injured and for them to learn balance and to be more fluid. Anyone in any fitness level can do it. You can even do armchair Tai Chi if you can’t get on the ground. It’s a really good exercise for life long exercises
I’m 67 and taking lessons in Kempo – Ju Jitzu. The instructor understands my physiological limits ( bad back, hip, knee and ankle) and developed a way for me to learn and train. My youngest daughter takes lessons with me, as she did many years ago when she was 10 y/o. It has helped me with flexibility and balance.
I am a Tai Chi and qigong teacher in Chicago suburbs. great article, my students agree.
If interested to learn proper Tai Chi, find local teacher. It is really hard to learn online, What people call seniors Tai Chi it’s actually Qigong, and I am a little bit upset that they don’t call it right name. I have people sometime surprised to come to my class and realize they have to walk and learn something new, the form. If interested in Tai chi look for walking Tai chi and and the class where you will learn the form. It’s so good for our brain if interested in Qigong, I teach it online on Mondays evening. Very affordable for seniors. And this one is easy to do online.
Does it help with weight loss?
Online classes are great. However to learn proper form in person is best❤️🥋
Will be turning 64 my local rec center offer’s lot’s of classes for us seniors.take advantage of them . we’ve made it this far.stay active.