Finding a practice that suits you

How do you find a mind-body practice that suits you?

Start with a gentle practice, try one or two, and keep the one you enjoy and find comfortable. Yoga, tai chi and qigong are well-known practices that combine the mind and the body¹, and they feel different from each other.

• Tai chi is a series of slow, gentle movements and postures, with a meditative state of mind and controlled breathing².
• Qigong combines body movements, breathing and meditation. It comes in many forms, and you can do it sitting or standing³.
• Yoga is the third of the three most popular mind-body practices in the United States. Along with tai chi and qigong, it can be an excellent choice⁴.

A gentle style such as tai chi is a suitable starting point if your fitness is low. You can move on to more active styles as you get stronger and fitter⁵.

Choose a teacher who is qualified and experienced, and tell them about any health conditions so they can adapt the practice⁶. As a beginner, skip headstand, lotus position and forceful breathing. If you are older or have a health condition, avoid hot yoga, because its extreme heat and intensity may not suit you⁶.

If your main aim is to avoid falls, balance and functional exercises reduce the rate of falls by 24% in older people living in the community. Tai chi may reduce the rate by 19%⁷.

How do you create a space at home for mind-body practice?

You need very little: a quiet spot, a little room to move, and a chair or mat. Tai chi takes limited space and no extra equipment⁴. If space is tight, a yoga mat can cover yoga, Pilates, stretching and mobility⁸. A chair may be all you need if standing is hard⁵.

• Pick a quiet, peaceful corner with good air circulation⁹. Choose somewhere that will keep working for you and won't disrupt other people at home⁸.
• Skip outdoor practice in thunderstorms, on days with high smog alerts, or in strong winds⁹.
• Choose a regular time. Many people find a set time helps restore structure and discipline, and support from family helps them take part consistently¹⁰.
• Ask someone to join you. Home practice often lacks outside motivation. A weekly routine with someone you live with, or who can easily join you, makes it harder to skip sessions⁸.

If you practise online, ask a family member or friend to help set up the screen and connection. Check that your chair and camera are placed where you can see and be seen¹¹. Some people still need extra help with the connection after a first setup, so it is fine to ask more than once¹¹. A live class led by an instructor may also be easier to keep attending than a self-guided one¹².

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. Pregnant women and people with health conditions should also talk with their health care provider and the instructor before starting yoga, as some poses may need avoiding or changing¹³. People with glaucoma should avoid inversions, and people with compromised bone should avoid forceful yoga. Don't practise yoga under the influence of alcohol, recreational drugs or psychoactive drugs⁶.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If a muscle or joint is sore, or you're sore a day or two later, ease off. See a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through: get it checked by a doctor.