Every output names at least one verified PubMed source.
Cui Z, Xiong J, Li Z, Yang C. Tai chi improves balance performance in healthy older adults: a systematic review and meta-analysis. Front Public Health. 2024;12:1443168. PMID 39588165(verification gap: Pooled analyses were heterogeneous (I2 54-88%), participants were healthy older adults, and most trials came from a small number of research groups.) Systematic review and meta-analysis of 28 trials (2000 participants) testing tai chi against control in healthy older adults; PROSPERO CRD42024532577. · weight 1.0 · Tai chi improved timed up-and-go time (WMD -1.04 s, 95% CI -1.36 to -0.72), functional reach (+2.81 cm, 1.60 to 4.02), Berg Balance Scale (+2.55, 1.19 to 3.91), single-leg stance (+5.03 s, 3.08 to 6.97) and gait speed (+0.09 m/s, 0.05 to 0.12). Benefits were larger with more than two sessions a week and sessions longer than 45 minutes, and Yang-style outperformed Sun-style tai chi.
Wang LC, Ye MZ, Xiong J, Wang XQ, Wu JW, Zheng GH. Optimal exercise parameters of tai chi for balance performance in older adults: A meta-analysis. J Am Geriatr Soc. 2021;69(7):2000-2010. PMID 33769556(verification gap: The authors state the dose parameters should be recommended with caution because of methodological limitations and small sample sizes.) Systematic review and meta-analysis of 26 randomised controlled trials in adults aged 60 and over, with subgroup analysis and meta-regression of training parameters. · weight 1.0 · Tai chi had moderate pooled effects on proactive balance (SMD 0.61, 95% CI 0.33 to 0.89) and static steady-state balance (SMD 0.62, 0.30 to 0.95), and smaller effects on dynamic steady-state balance (SMD 0.38, 0.03 to 0.73) and balance test batteries (SMD 0.47, 0.13 to 0.81). The 24-form simplified Yang style, 45-60 minutes a session, more than four sessions a week for at least eight weeks, looked most effective.
Limits: This planner compares your numbers with what meta-analysed trials used. It does not assess your balance, your fall risk or your fitness, and the dose findings come from small trials whose authors urge caution.
Privacy
Inputs stay in this page's memory. There is no telemetry, no analytics call and no
network request. The optional share card below is off until you switch it on, is built on your own
device, and never includes anything you did not choose to include.
Text only, generated locally.
Free vs Plus
Free (this page)
Unlimited dose calculations
Copy or download your plan
Offline, nothing stored
Plus (optional, one-time)
A printable 8-week practice calendar
Session history and dose progression
Payment link: PLACEHOLDER_STRIPE_PAYMENT_LINK — not live yet.
No account, no subscription, no data leaves this page.