Finding Strength in Slowness
Like many in our community, for most of my life, I was more focused on traditional fitness—the gym, weights, and keeping up my golf game. But, as a result of writing this newsletter and learning more about wellness and fitness, I recently made a decision that’s changed not just how I exercise, but how I think about strength, balance, and wellness at this stage of my life.
An Unexpected Discovery
It started simply enough. I began experimenting with tai chi movements at home, without a teacher, without any formal training. My form was far from perfect, and honestly, it still is. But what surprised me was how beneficial it felt, even with my amateur approach. The slow, flowing movements and focus on breathing brought an unexpected sense of calm. My balance seemed to improve. I felt more aware of how my body moved through space.
One day, while doing my tai chi, a realization struck me: it felt like I was moving as if through water. That mental image—imagining gentle resistance with each motion—transformed my practice. It helped me slow down even more, move more deliberately, and engage my whole body rather than just going through the motions. I later learned that this imagery aligns with traditional tai chi philosophy, but I’d discovered it simply by paying attention to what felt right.
The Gym Experiment
Then I tried something unconventional. I took the exercises I’d once been doing at the gym—movements with weights and resistance bands—and started performing them with tai chi slowness. Fewer repetitions. Lower weights. And to my surprise, they became significantly more challenging.
What was happening? Time under tension is a legitimate strength-building principle. Slowing down increases how long your muscles work during each rep, which can build muscular endurance and stability. The deliberate pace forces you to rely on muscle control rather than momentum, which improves neuromuscular coordination. You’re also building incredible stabilizer muscle strength - the small supporting muscles work much harder when you move slowly. The mindful awareness you’re bringing to each movement can improve your mind-muscle connection and body awareness. By slowing down, I was eliminating momentum. Every moment of every movement required muscular control. My stabilizer muscles—those small supporting muscles we rarely think about—were working overtime. Each exercise demanded complete focus and awareness.
Being well over 65, this shift made perfect sense for me. I’m no longer interested in explosive strength or building muscle mass. What matters now is stability, endurance, and protecting my heart and joints. The controlled, mindful movements I’m practicing address exactly these priorities.
Why This Matters for Our Community
I’m sharing this story because I believe many of you might benefit from exploring tai chi, even if—especially if—you’ve never considered it before. Our community is active. We golf, we stay engaged, we value our independence. Tai chi supports all of that.
The benefits I’ve experienced aren’t unique to me:
∙ Better balance and stability, which directly translates to fall prevention—one of the most important factors in maintaining independence as we age
∙ Improved body awareness, helping us move more safely and efficiently in daily activities and on the golf course
∙ Stress reduction and mental clarity from the meditative quality of the movements
∙ Functional strength that helps with everything from getting out of a chair to carrying groceries
∙ Joint-friendly exercise that strengthens without strain
∙ Cognitive benefits from the concentration and coordination required
You Don’t Need to Be Perfect
Here’s what I want you to know: you don’t need perfect form to benefit from tai chi. You don’t need to be flexible or particularly coordinated. You can start right now, in your own home, and experience positive effects. There are excellent video resources available online if you want to begin exploring on your own. There is bunch of instruction on YouTube.
There are dozens of Tai Chi motions that can be mastered, some quite difficult to learn, including some that are specifically variations on martial arts movements. But it is not necessary to learn all or even many of them. Many poses and movements are simple, uncomplicated and enjoyable and learning 10 -15 of them over time gave me a routine that I found a pleasure to do for about 45 minutes every morning. And if I can learn them, anyone can.
But here’s what I also want you to know: we have a tai chi class right here in our community. While my solo practice has been valuable, having access to proper instruction is a tremendous resource. A teacher can help you understand the principles more deeply, correct your form to maximize benefits and prevent strain, and provide the encouragement and community that makes any practice more sustainable.
An Invitation
Suggesting practicing tai chi on our own at home is not meant to compete with our community’s tai chi class—I’m promoting it. My journey started alone because after years of working based on one-hour blocks, I don’t do well with scheduled things. But you have the advantage at BH of starting with guidance if you choose. Whether you begin at home or join the class, I encourage you to approach tai chi with curiosity rather than skepticism. Try moving as if through water. Notice how it feels to slow down, to eliminate momentum, to engage your whole body in each gesture. Pay attention to your breathing. Be patient with yourself.
When you feel the benefits, you may consider joining the tai chi group.
A Different Kind of Strength
At my age, I’ve learned that strength isn’t just about how much weight you can lift or how fast you can move. It’s about stability when you need it. Control when it matters. The ability to catch yourself before you fall. The endurance to keep doing what you love.
Tai chi has given me a different relationship with exercise—one based on mindfulness rather than just effort, on quality of movement rather than quantity of repetitions. It’s made me stronger in ways I didn’t know I needed.
I invite you to explore this practice, whether on your own or in our community class. Start where you are. Move at your own pace. And discover what this ancient art might offer you at this stage of your life.
Discover the moving water of tai chi.
