---
title: 太极与平衡、防跌倒
description: 跌倒相关试验发现了什么、没能发现什么，以及训练站立平衡的课程。它们被编进一次把平衡放在最前面的练习里。
url: https://tai-chi.app/zh/for/balance
lang: zh
source: Tai Chi — https://tai-chi.app/zh
---


# 练平衡，走路更稳的太极

平衡不是一种「有」或「没有」的天赋。它是一组具体的、可以训练的东西： 你能把重量压在一条腿上多久，你能倾斜到多远才必须迈步， 你多快能察觉自己正在偏移，以及当你要求脚踝和髋回应时，它们回不回应。 太极直接训练这些，因为在不断变化的架势里缓慢移动，让人无处可藏。

这一页写给已经发现自己现在会扶楼梯扶手的人，或者在路缘石上险些摔倒的人， 又或者物理治疗师说了「本体感觉」这个词、然后就没有下文的人。 下面的课程是标注为平衡训练的那些，再下一节会说明这方面的试验实际发现了什么—— 包括通常被排除在标题之外的那一部分。

## 跌倒研究到底发现了什么，完整版

2019 年关于运动预防社区居住老年人跌倒的 Cochrane 系统综述 （Sherrington 等）发现，太极把跌倒的*发生率*降低了约 19%—— 率比为 0.81，置信区间从 0.67 到 0.99，涵盖七项研究共 2655 名参与者。 这项证据的确定性被评为*低*。

在高风险人群中，效果更大。2018 年发表于 *JAMA Internal Medicine* 的一项随机试验（Li 等，670 名 70 岁及以上、有过跌倒史或行动受限的成年人）发现， 一套治疗性太极拳方案相比拉伸把跌倒减少了 58%，相比多模式运动减少了 31%。

接下来是通常被略去的部分。同一篇 Cochrane 综述给*单纯的平衡与功能性训练*——也就是毫不起眼的物理治疗那一类—— 的评价高于太极：降低 24%，来自 39 项研究，确定性为*高*。 并没有证据显示太极胜过设计良好的常规平衡训练。它是好的， 但支持它的确定性更低；如果物理治疗师给了你一套方案， 那套方案是证据更充分的选项，而这一页不是放弃它的理由。

两项引用及其区间与保留意见都在[方法说明 §4.1](https://tai-chi.app/method#41-falls)， 这些证据没有确立的内容列在 [§4.7](https://tai-chi.app/method#47-what-the-evidence-does-not-support)。

## 选择「平衡」实际会对你的练习做什么

在这个应用里，目标不是一个标签。每一个目标都会在挑选任何内容之前 重写各阶段的权重，而平衡是其中最激进的一个：平衡阶段的权重翻倍， 热身上调十分之一，套路和气功被压缩来支付这笔开销。 三十分钟的平衡练习与三十分钟的关节练习形状不同， 不是同一次练习换了个徽章。

除了权重，还有下限。分不到至少两分钟的阶段会被砍掉， 而不是被压成短到不值得站起来的东西，应用还会告诉你哪些阶段没了、为什么。 在十分钟的练习里，这通常意味着你得到入静、平衡和收功—— 对这个目标来说，这就是正确的十分钟。

在一周之内，周期安排会把平衡的重点铺在不连续的日子上而不是堆在一起， 依据的是 [§4.3](https://tai-chi.app/method#43-dose) 中总结的 世卫组织关于多成分活动的建议。而防重复引擎会刻意避免在两周内 把同一节课给你两次，因为让人停止练习最快的方式就是无聊。

## 在你单腿站立之前

在伸手能碰到结实东西的地方练习——台面、沉重的椅背、一面墙。 不是扶着它，是在它旁边。如果你确实有跌倒风险，这不是一条可以跳过的注意事项； 一个人在没有任何可抓之物的房间里做单腿训练，是对这一页的错误使用。

关于自己站得有多稳，请对应用说实话。回答*有支撑*， 它会保留平衡训练，但把强度限制在柔和，并且只提供扶椅安全的课程； 回答*稳定*，它会让你走得更远。[如果站立完全不安全](https://tai-chi.app/for/seated)， 平衡阶段会被移除，而不是被伪装出来。

这不是医疗建议，这个应用也不是跌倒门诊。它不知道你的病史， 不筛查真正导致跌倒的那些因素——起身时下降的血压、药物、视力、内耳问题—— 也看不到你怎么动。如果你在过去一年里摔过，或者起身时会头晕， 请先就这件事看医生。这个应用为自己设定的边界写在[§9](https://tai-chi.app/method#9-safety-scope)。

## 十分钟，正对着平衡去

把目标选成*平衡*、时长选十分钟，这次练习就收窄成三件事： 大约九十秒站定、找到那条铅垂线，四到五分钟这一页上的课，然后收功。 气功和套路段落是被砍掉、而不是被压短的，而且应用会点名它砍掉了哪些， 不会悄悄略过。

这十分钟站得住脚，因为平衡是这里唯一一件对「短、频繁、具体」的训练有反应的事： 重心转移、单腿时间、可控的倾斜，以及朝各个方向迈步而不只是向前。 这一页上有五十二节课在十分钟以内，所以短练习用的是真材料，不是剪出来的片段。

关于「长寿」这个词说一句，它老是往这个话题上贴。 晚年更好的平衡与更少的跌倒相关，而跌倒是最可能终结独立生活的事件之一—— 这条链条是真实且有充分记载的，也是这个说法最强的诚实版本。 但它不是太极能延长寿命的证据，这个站也不会用自己的口吻这么说：[§4.7](https://tai-chi.app/method#47-what-the-evidence-does-not-support)。

## 本页的 88 节课

训练站立平衡的课程，按时长从短到长。有几节可以扶椅子做：扶椅子是练平衡的一种方式，不是逃避它的方式。

- [Ba Duan Jin - 8th Movement - Bouncing on the Toes](https://tai-chi.app/zh/library/ba-duan-jin-8th-movement-bouncing-on-the-toes-dQtWyRleg2g) — baduanjinutube, 1 分钟
- [TaiChi for Beginner - TaiChi Technique - Hand Technique with Weight Shifting](https://tai-chi.app/zh/library/taichi-for-beginner-taichi-technique-hand-technique-with-wei-xpQrn3iJSto) — taichiwithdonna, 1 分钟, 可扶椅
- [Basic Tai Chi: EMPTY STEP](https://tai-chi.app/zh/library/basic-tai-chi-empty-step-ZO0N1PHNNLA) — Probility Physical Therapy, 1 分钟, 可扶椅
- [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）1](https://tai-chi.app/zh/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-niytPXhBL2c) — taichiwithdonna, 1 分钟, 可扶椅
- [Learn the #1 Balance Exercise for Seniors](https://tai-chi.app/zh/library/learn-the-1-balance-exercise-for-seniors-stDnG_6J01g) — Chicago Tai Chi, 1 分钟, 可扶椅
- [Basic Tahichi for Beginner - Taichi Technique - Weight Shifting（Quad）2](https://tai-chi.app/zh/library/basic-tahichi-for-beginner-taichi-technique-weight-shifting-2Z34pVihLTM) — taichiwithdonna, 1 分钟, 可扶椅
- [Balance Exercise for Seniors: Stork Stance](https://tai-chi.app/zh/library/balance-exercise-for-seniors-stork-stance-oIjzpglkA5w) — Joan Pagano, 1 分钟, 可扶椅
- [Basic Tai Chi: BOW STEP](https://tai-chi.app/zh/library/basic-tai-chi-bow-step-TUg1vds1BH8) — Probility Physical Therapy, 1 分钟, 可扶椅
- [Safe Standing Balance Exercises for Seniors](https://tai-chi.app/zh/library/safe-standing-balance-exercises-for-seniors-b9h9HodYfXA) — Vital After 50, 1 分钟, 可扶椅
- [Tai Chi Rhythms Weight Shifting](https://tai-chi.app/zh/library/tai-chi-rhythms-weight-shifting-6vAn2uuPHEE) — 1world4me, 1 分钟, 可扶椅
- [Sun Style 13 Step Tai Chi](https://tai-chi.app/zh/library/sun-style-13-step-tai-chi-jQKCcloMM6w) — Deyin Taijiquan Institute - Tai Chi 德印太極拳學院 , 2 分钟
- [Tai Chi Mindfull Weight Transfer](https://tai-chi.app/zh/library/tai-chi-mindfull-weight-transfer-jtTQVBEz5gs) — Kehoe Martial Arts, 2 分钟, 可扶椅
- [Ba Duan Jin Qi Gong Section 8](https://tai-chi.app/zh/library/ba-duan-jin-qi-gong-section-8-vlCAGRH7kdA) — Peter Chen, 2 分钟
- [Tai Chi for Beginners - Wu Style Short Form Moves 1 - 8](https://tai-chi.app/zh/library/tai-chi-for-beginners-wu-style-short-form-moves-1-8-9cwfE-gZFLg) — Chicago Tai Chi, 2 分钟, 可扶椅
- [3 balance exercises for seniors – do these at home for fall prevention](https://tai-chi.app/zh/library/3-balance-exercises-for-seniors-do-these-at-home-for-fall-pr-Gi8dfF6I1wg) — cleveland.com, 2 分钟, 可扶椅
- [Taijiquan Principles - Stepping Drill (Weight Shifting)](https://tai-chi.app/zh/library/taijiquan-principles-stepping-drill-weight-shifting-Q1QF-8PH4qE) — LowKickSlick - Longfei Taijiquan of San Antonio, 2 分钟
- [Beginner Tai Chi Stepping Drill For Correct Weight Distribution](https://tai-chi.app/zh/library/beginner-tai-chi-stepping-drill-for-correct-weight-distribut-EJz2u-QosAM) — Tai Chi with Sifu Kuttel, 2 分钟, 可扶椅
- [Improving Your Balance: Standing on One Leg | Exercise for Older Adults](https://tai-chi.app/zh/library/improving-your-balance-standing-on-one-leg-exercise-for-olde-CSbUet53L68) — SIKANA English, 2 分钟, 可扶椅
- [Standing on One Leg | Chi Kung, Tai Chi and Meditation](https://tai-chi.app/zh/library/standing-on-one-leg-chi-kung-tai-chi-and-meditation-D7l2nA0GzHk) — Ramel Rones, 2 分钟
- [Ba Duan Jin Qigong - Posing like an Archer](https://tai-chi.app/zh/library/ba-duan-jin-qigong-posing-like-an-archer-xc7hZPDy8WA) — Tai Chi School, 2 分钟
- [Wu-Style Tai Chi 13 Form • Front-View Demonstration](https://tai-chi.app/zh/library/wu-style-tai-chi-13-form-front-view-demonstration-azCsE98qwus) — Sifu Amin Wu, 3 分钟
- [T'ai Chi for Arthritis: Movements for Beginners](https://tai-chi.app/zh/library/t-ai-chi-for-arthritis-movements-for-beginners-DCpawsCmLpc) — Hospital for Special Surgery, 3 分钟, 可扶椅
- [Tai Chi Ba Fa Wu Bu Form 2025 Edition](https://tai-chi.app/zh/library/tai-chi-ba-fa-wu-bu-form-2025-edition-qvJnCb9jTDo) — Tai Chi United, 3 分钟
- [Dynamic Standing Balance Exercises for Elderly](https://tai-chi.app/zh/library/dynamic-standing-balance-exercises-for-elderly-j-GXnpMeN6Q) — Margaret Martin, Physical Therapist, 3 分钟, 可扶椅
- [GROUNDING BASICS in Tai Chi](https://tai-chi.app/zh/library/grounding-basics-in-tai-chi-YC-R5TC_xaA) — Chi Skills, 3 分钟, 可扶椅
- [Tai Chi Basics: How to side step in Chen Tai Chi](https://tai-chi.app/zh/library/tai-chi-basics-how-to-side-step-in-chen-tai-chi-p4tuMYChdcg) — Tai Chi School, 3 分钟
- [Sun-Style Tai Chi 24 Form Demonstration | 孙式太极拳初级入门二十四式](https://tai-chi.app/zh/library/sun-style-tai-chi-24-form-demonstration-4GiERxJDM90) — Sifu Amin Wu, 3 分钟
- [Tai Chi Exercises: Calming the Waters & Over the Drum](https://tai-chi.app/zh/library/tai-chi-exercises-calming-the-waters-over-the-drum-4PgR8l4n7jY) — re+active therapy & wellness, 3 分钟, 可扶椅
- [Tai Chi 24, Forms 1-4 Up to Brush Knee in Mirror Image](https://tai-chi.app/zh/library/tai-chi-24-forms-1-4-up-to-brush-knee-in-mirror-image-whImEkhSazg) — Jenny Lu Yoga+, 3 分钟
- [Stay Active at Home - Strength and balance exercises for older adults](https://tai-chi.app/zh/library/stay-active-at-home-strength-and-balance-exercises-for-older-n8s-8KtfgFM) — The Chartered Society of Physiotherapy, 4 分钟, 可扶椅
- [Single BEST Exercise to Improve BALANCE in Seniors](https://tai-chi.app/zh/library/single-best-exercise-to-improve-balance-in-seniors-lq_4feVsDZk) — Tim Fraticelli - PTProgress, 4 分钟, 可扶椅
- [Tai Chi 8 Form - Back View | Yang Style | Follow Me Version | 八式太极拳](https://tai-chi.app/zh/library/tai-chi-8-form-back-view-yang-style-follow-me-version-_G7bmGzb63E) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 分钟, 可扶椅
- [8 Form Tai Chi | Yang Style | Follow Me Mirror Version | 八式太极拳](https://tai-chi.app/zh/library/8-form-tai-chi-yang-style-follow-me-mirror-version-EUcxq8eWke8) — QIGONG TAICHI CENTRE | Yogalily Studio, 4 分钟, 可扶椅
- [This Tai Chi Exercise Builds Strength and Balance After 50](https://tai-chi.app/zh/library/this-tai-chi-exercise-builds-strength-and-balance-after-50-ivJ4lYYDw2Q) — Dr. Dave Candy - Physical Therapist, 4 分钟, 可扶椅
- [Yang Tai Chi 24 Form: Lesson 1: Tai Chi Basics the Tai Chi Stance](https://tai-chi.app/zh/library/yang-tai-chi-24-form-lesson-1-tai-chi-basics-the-tai-chi-sta-4ypU-pxfYVw) — Internal Tai Chi, 4 分钟, 可扶椅
- [Cloud Hands Tai Chi Tutorial with English Instruction | Tai Chi Qigong | In Focus](https://tai-chi.app/zh/library/cloud-hands-tai-chi-tutorial-with-english-instruction-tai-ch-jGTFq5yaAwU) — QIGONG TAICHI CENTRE | Yogalily Studio, 5 分钟, 可扶椅
- [8 Forms Tai Chi, Entire Set in Mirror Image with Verbal Cues](https://tai-chi.app/zh/library/8-forms-tai-chi-entire-set-in-mirror-image-with-verbal-cues-1z3nh3t1-E0) — Jenny Lu Yoga+, 5 分钟
- [Tai Chi for Beginners | Qi Gong Warm Up | Dr Paul Lam Technique](https://tai-chi.app/zh/library/tai-chi-for-beginners-qi-gong-warm-up-dr-paul-lam-technique-aFloElusLtQ) — Ann Swanson Wellness, 5 分钟, 可扶椅
- [3 Simple Exercises to Improve Balance - How to Improve Balance for Seniors](https://tai-chi.app/zh/library/3-simple-exercises-to-improve-balance-how-to-improve-balance-xWxMYgcadWc) — Holden QiGong, 6 分钟, 可扶椅
- [Yang-Style 24 Form • Back View Demonstration | 吳阿敏背向示範楊式24式太極拳](https://tai-chi.app/zh/library/yang-style-24-form-back-view-demonstration-24-e4VIw41R-PU) — Sifu Amin Wu, 6 分钟
- [Basic Practice Teaching Series (6) Tai Chi Stepping and Weight Transfer](https://tai-chi.app/zh/library/basic-practice-teaching-series-6-tai-chi-stepping-and-weight-YVqdpAQDezI) — Hai Yang, 6 分钟
- [Tai Chi for Arthritis 1 & 2 - Front View (7 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-2-front-view-7-of-12-YkMu70_Ibd4) — Veterans Health Administration, 7 分钟, 可扶椅
- [Tai Chi for Arthritis 1 & 2 - Back View (8 of 12)](https://tai-chi.app/zh/library/tai-chi-for-arthritis-1-2-back-view-8-of-12-1mDBXLrn0SE) — Veterans Health Administration, 7 分钟, 可扶椅
- [Tai Chi Yang Style 24 Form | Full Set Back View with Verbal Cues](https://tai-chi.app/zh/library/tai-chi-yang-style-24-form-full-set-back-view-with-verbal-cu-FUpeJ3Bkr9o) — Jenny Lu Yoga+, 7 分钟
- [(3/11) Yang Tai Chi Stepping Sets/ Line Drills Cloud Hands](https://tai-chi.app/zh/library/3-11-yang-tai-chi-stepping-sets-line-drills-cloud-hands-wPIUGYNJ4h0) — Tai Chi with Dr. Andrew von Plitt, ND, 8 分钟
- [Tai Chi Balance Flow for Beginners – 8-Min Daily Practice](https://tai-chi.app/zh/library/tai-chi-balance-flow-for-beginners-8-min-daily-practice-Qn04N8QH8d8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 8 分钟, 可扶椅
- [Tai Chi Exercise For Strength And Balance - Senior Fitness](https://tai-chi.app/zh/library/tai-chi-exercise-for-strength-and-balance-senior-fitness-Ka_7c_7p0GY) — Fitness With Cindy - Senior Workouts , 8 分钟, 可扶椅
- [5 minute Qigong Standing Meditation - Qigong Tree Pose Meditation for Beginners](https://tai-chi.app/zh/library/5-minute-qigong-standing-meditation-qigong-tree-pose-meditat-_TYfLZQz-Pg) — Qigong with Kseny, 8 分钟, 可扶椅
- [8 Min Beginner Tai Chi / Qigong 8 Form Practice: Low impact movements for balance & circulation](https://tai-chi.app/zh/library/8-min-beginner-tai-chi-qigong-8-form-practice-low-impact-mov-1MIGxm8tSFc) — Fitscope, 9 分钟, 可扶椅
- [10 minute Qigong Tai Chi Warm Up Exercises | English Instruction](https://tai-chi.app/zh/library/10-minute-qigong-tai-chi-warm-up-exercises-english-instructi-mYQ916xX4Os) — QIGONG TAICHI CENTRE | Yogalily Studio, 10 分钟, 可扶椅
- [Shibashi 18 Step Tai Chi Qigong form](https://tai-chi.app/zh/library/shibashi-18-step-tai-chi-qigong-form-KpiOkD2SlFM) — Taiflow, 10 分钟, 可扶椅
- [Tai Chi for Arthritis (Part 2) Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-arthritis-part-2-video-dr-paul-lam-free-lesson-a-fAa84WsUmno) — Dr Paul Lam - Tai Chi Productions, 10 分钟, 可扶椅
- [Yang Style Taichi 24 Forms for Beginners by Master Yijiao Hong](https://tai-chi.app/zh/library/yang-style-taichi-24-forms-for-beginners-by-master-yijiao-ho-MB-YK7ptckQ) — Chinese Wushu & Tai Chi Academy, 11 分钟
- [10-Minute Tai Chi Exercises for Balance & Longevity](https://tai-chi.app/zh/library/10-minute-tai-chi-exercises-for-balance-longevity-o1oM9cZo6UI) — Rooted Alchemy Tai Chi & Qigong, 11 分钟, 可扶椅
- [Tai Chi for Balance - One-Leg-Stance | Body & Brain Tai Chi](https://tai-chi.app/zh/library/tai-chi-for-balance-one-leg-stance-body-brain-tai-chi-Bx9g56r15Bc) — Body & Brain TV, 12 分钟
- [Tai Chi for Beginners | Warm Up & Flexibility Exercises | Best Instructional Video Tai Chi Series](https://tai-chi.app/zh/library/tai-chi-for-beginners-warm-up-flexibility-exercises-best-ins-R3QM9hB1pPg) — BodyWisdom, 12 分钟, 可扶椅
- [24 Yang Style Tai Chi Form | Full Beginner Instruction](https://tai-chi.app/zh/library/24-yang-style-tai-chi-form-full-beginner-instruction-R8NbQecDygQ) — BodyWisdom, 12 分钟
- [Better Balance Tai Chi (for Seniors and Older Adults) - Qigong Set](https://tai-chi.app/zh/library/better-balance-tai-chi-for-seniors-and-older-adults-qigong-s-AhvKWXnRqmg) — Perth Tai Chi Academy, 12 分钟, 可扶椅
- [12 Min TaiChi Balance Exercise 50+ 🌿｜Stronger Legs & Fall Prevention](https://tai-chi.app/zh/library/12-min-taichi-balance-exercise-50-stronger-legs-fall-prevent-ui1SKtkt77w) — Taichi Workout, 12 分钟, 可扶椅
- [12 Minute Tai Chi for Balance | Dr Paul Lam Tai Chi for Health](https://tai-chi.app/zh/library/12-minute-tai-chi-for-balance-dr-paul-lam-tai-chi-for-health-0RN1e-_E5Nk) — Ann Swanson Wellness, 13 分钟, 可扶椅
- [Sifu Amin Wu: How To Improve Standing-On-One-Leg Movements In Tai Chi Chuan](https://tai-chi.app/zh/library/sifu-amin-wu-how-to-improve-standing-on-one-leg-movements-in-ke8sLBiDil8) — Sifu Amin Wu, 13 分钟
- [Tai Chi Warm-Up Exercises for Balance and Mobility | Tai Chi with MSK](https://tai-chi.app/zh/library/tai-chi-warm-up-exercises-for-balance-and-mobility-tai-chi-w-pbRvCaz3MnQ) — Memorial Sloan Kettering Cancer Center, 14 分钟, 可扶椅
- [10 Min. Daily Standing Meditation (Zhan Zhuang Qigong) Follow-Along](https://tai-chi.app/zh/library/10-min-daily-standing-meditation-zhan-zhuang-qigong-follow-a-x1CJZ5MkuqI) — Tai Chi with Dr. Andrew von Plitt, ND, 14 分钟, 可扶椅
- [18 Tai Chi Qigong Shibashi Set 1 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-1-with-karen-8C53mwM9ddE) — Karen Soo, 15 分钟
- [Tai Chi 24 Form Step by Step Instructions (Paragraph 1)](https://tai-chi.app/zh/library/tai-chi-24-form-step-by-step-instructions-paragraph-1-kJzyrIM1cg) — Peter Chen, 15 分钟
- [Top Balance Exercises for Seniors 70+ (Only 1 Min/Day)](https://tai-chi.app/zh/library/top-balance-exercises-for-seniors-70-only-1-min-day-e4HD_5UOjag) — Bob & Brad, 15 分钟, 可扶椅
- [15-minute Workout for Older Adults](https://tai-chi.app/zh/library/15-minute-workout-for-older-adults-Ev6yE55kYGw) — National Institute on Aging, 15 分钟, 可扶椅
- [How to Improve Balance | Senior Exercises for Balance](https://tai-chi.app/zh/library/how-to-improve-balance-senior-exercises-for-balance-t2SCv3fhxYs) — Yes2Next, 16 分钟, 可扶椅
- [10 min Seniors Seated Tai Chi for Beginners | + Progress to Standing - 3 Exercises Holding A Chair](https://tai-chi.app/zh/library/10-min-seniors-seated-tai-chi-for-beginners-progress-to-stan-9jy7uG9yoG0) — Itstimefitness, 17 分钟, 可扶椅
- [Tai Chi Warm Up  (2 of 12)](https://tai-chi.app/zh/library/tai-chi-warm-up-2-of-12-mCQdy3sQk30) — Veterans Health Administration, 17 分钟, 可扶椅
- [Tai Chi for Parkinson’s Disease – Balance, Rhythm & Fluidity - 15 min Flow](https://tai-chi.app/zh/library/tai-chi-for-parkinson-s-disease-balance-rhythm-fluidity-15-m-a-caF-uSu_M) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 17 分钟, 可扶椅
- [Seated Modified Tai Chi for Seniors and Beginners | Mobility](https://tai-chi.app/zh/library/seated-modified-tai-chi-for-seniors-and-beginners-mobility-Jz1wa4dp9Hs) — Itstimefitness, 18 分钟, 坐式
- [Tai Chi for Seniors (50+): Boost Balance & Harmony! 15-min Flow](https://tai-chi.app/zh/library/tai-chi-for-seniors-50-boost-balance-harmony-15-min-flow-sQzGjpataF8) — Begin with Breath Tai Chi | Dr. Adam Potts, PT, 19 分钟, 可扶椅
- [Get STRONGER with this Senior Balance and Leg Strength Routine](https://tai-chi.app/zh/library/get-stronger-with-this-senior-balance-and-leg-strength-routi-PLZZxmWReZw) — Taichi Workout, 19 分钟, 可扶椅
- [20-Minute Qigong & Tai Chi Routine for Beginners | Complete Follow-Along](https://tai-chi.app/zh/library/20-minute-qigong-tai-chi-routine-for-beginners-complete-foll-sFwcLcdhp5I) — Rooted Alchemy Tai Chi & Qigong, 19 分钟
- [18 Tai Chi Qigong Shibashi Set 2 with Karen](https://tai-chi.app/zh/library/18-tai-chi-qigong-shibashi-set-2-with-karen-fuCtnR4Iv4A) — Karen Soo, 20 分钟
- [Tai Chi Qigong 18 Form (Shi Ba Shi) 太極氣功十八式 with Vivien Chao](https://tai-chi.app/zh/library/tai-chi-qigong-18-form-shi-ba-shi-with-vivien-chao-ADVMFVirsjU) — Balance For Life, 20 分钟, 可扶椅
- [108 Wu Style Traditional Form TUTORIAL - Complete Demonstration](https://tai-chi.app/zh/library/108-wu-style-traditional-form-tutorial-complete-demonstratio-7GXUgz7P278) — Hellenic Wu's Tai Chi Chuan Academy, 23 分钟
- [At home: basic Tai Chi exercises](https://tai-chi.app/zh/library/at-home-basic-tai-chi-exercises-CJf7bVR2qs) — WokinghamBC, 24 分钟, 可扶椅
- [Tai Chi 8 Forms for Beginners](https://tai-chi.app/zh/library/tai-chi-8-forms-for-beginners-S6D3boTGYhE) — Suman Barkhas, 25 分钟
- [Balancing on One Leg in Tai Chi](https://tai-chi.app/zh/library/balancing-on-one-leg-in-tai-chi-ZIYCPtDAO6A) — Tai Chi United, 26 分钟
- [Tai Chi for Better Balance and Fall Prevention](https://tai-chi.app/zh/library/tai-chi-for-better-balance-and-fall-prevention-aoNqi4KdUpM) — Regeneration Tai Chi, 28 分钟
- [(23/23) Tai Chi 24 Form: Connecting Moves 1-24 (Follow along)](https://tai-chi.app/zh/library/23-23-tai-chi-24-form-connecting-moves-1-24-follow-along-1ESdpmJbPsY) — Tai Chi with Dr. Andrew von Plitt, ND, 31 分钟
- [Tai Chi for Arthritis with Dr. Paul Lam](https://tai-chi.app/zh/library/tai-chi-for-arthritis-with-dr-paul-lam-yoN6P9D4yAY) — The New York City Department for the Aging, 42 分钟, 可扶椅
- [Tai Chi for Beginners Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-beginners-video-dr-paul-lam-free-lesson-and-intr-hIOHGrYCEJ4) — Dr Paul Lam - Tai Chi Productions, 44 分钟, 可扶椅
- [An Introduction to Wu-Style Tai Chi with Sifu Amin Wu](https://tai-chi.app/zh/library/an-introduction-to-wu-style-tai-chi-with-sifu-amin-wu-DrHCm2FjQaE) — Sifu Amin Wu, 46 分钟
- [Yang Style Tai Chi-24 Form](https://tai-chi.app/zh/library/yang-style-tai-chi-24-form-aXC4bAb_jU8) — LNKTV Health, 48 分钟
- [Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction](https://tai-chi.app/zh/library/tai-chi-for-arthritis-video-dr-paul-lam-free-lesson-and-intr-tAOuEpa01j4) — Dr Paul Lam - Tai Chi Productions, 49 分钟, 可扶椅

## 怎么设置

在练习界面选*平衡*作为目标，并如实回答行动能力那道题。 默认计划是每周五天，周视图会刻意把平衡较重的日子分开—— 休息日是计划的一部分，不是计划里的空缺。

没有东西要安装，也没有账号要注册，不过如果你打算每天早上都打开它， 在手机上作为[主屏幕上的应用](https://tai-chi.app/install)会更顺手。

## 相关内容

- [关节炎与关节僵硬可以练的太极](https://tai-chi.app/zh/for/arthritis)
- [坐着也能练的太极](https://tai-chi.app/zh/for/seated)
- [零基础也能开始的太极](https://tai-chi.app/zh/for/beginners)
- [站桩，站满真正的一分钟](https://tai-chi.app/zh/for/standing-meditation)