Tai Chi for Menopause: Gentle Practice, Honest Evidence
Can tai chi help in menopause? A plain look at what studies and the Menopause Society say about sleep and hot flashes, plus a gentle evening wind-down.
Gentle movement for adults over 50
Feel steadier on your feet. Seven gentle minutes a day.
Large-print guides to tai chi and chair movement: what to do, how long it takes, and what the research says. Then a calm voice to practise with you.
Ginkgo: Day 1 and the weekly Balance Check are free.
My 74-year-old mother uses it every morning. The balance exercises feel very safe and the Tai Chi is really suited to seniors. Her doctor praised the initiative!
No phone to hand? Try the 6-minute chair routine
Start here
All the guides3 minute read
Chair tai chi for beginners: six minutes, seated, start today
Chair tai chi for beginners takes six minutes and a sturdy chair: sit tall, rise and sink the arms, open the chest, turn at the waist, shift weight and settle, one minute each. Breathe evenly, move within comfort, never push through pain, and check with a doctor if unsure.
Read the guidePractise with a calm voice beside you
Ginkgo for iPhone
Stand steadier, one gentle day at a time.
About 7 minutes a day on an 8-week path of tai chi and qigong, standing or in a chair, with a calm voice guiding every move. Every week, check your balance beside the kitchen counter.
- An 8-week steadiness path
- Standing or seated
- A weekly balance check
Day 1 and the weekly Balance Check are free.
My 74-year-old mother uses it every morning. The balance exercises feel very safe and the Tai Chi is really suited to seniors. Her doctor praised the initiative!
Second Spring for iPhone
A calm minute, the moment you feel warm.
Tap 'Feeling warm?' for a one-minute guided breath in a human voice. Then a gentle plan of tai chi and breathing for perimenopause, menopause and after: 5 to 15 minutes, standing or seated.
- A one-minute breath, one tap away
- 40 gentle practices, 5 to 15 minutes
- A four-week plan with real dates
The one-minute breath is free.
Thank you for such a caring app. The gentle Tai Chi sessions help me enormously with my hot flashes and anxiety. I feel much more serene.
Pacent for iPhone
Walk the Japanese way: 3 minutes brisk, 3 easy.
A coach calls every change, so the phone can stay in your pocket. Your targets come from your own 30-second pace test, and your plan runs 22 weeks, with dates.
- The 3-and-3 method, coached
- Targets set from your own pace
- A dated 22-week plan
Walk 1 of your plan is free.
The 3 minutes slow / 3 minutes fast rhythm flies by. The app guides me with audio cues so I don't have to keep looking at my phone.
