不喜欢举铁的其实每个年龄段也可以练太极拳，练筋骨和呼吸也晒太阳。晒了太阳补了VD外加呼吸训练对肺部也好

“太极拳是先练骨头，后练筋，肌肉是自然会跟着骨及筋而练的”

www.sohu.com/a/280233133_300612，

“练太极拳能提高或改善平衡力、腿部力量、心血管耐力、脉搏率、肌肉灵活度、免疫系统反应、睡眠习惯、幸福感、自我价值感，以及在认知测试中集中注意力和完成多项任务的能力”

cn.nytimes.com/health/20150318/t18taichi/#:~:text=太极拳是一种,多项任务的能力

“练习太极拳对骨骼，肌肉及关节活动的锻炼很突出，通过长期练习太极拳可以有效提高人体的柔韧性，延缓和降低骨质疏松，延缓衰老。”

www.sport.gov.cn/n20001280/n20001265/n20066978/c20285704/content.html

Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." Although tai chi is slow and gentle and doesn''''''''''''''''t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning.

Muscle strength. Although you aren''''''''''''''''t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.

Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.

Balance. Tai chi improves balance and, according to some studies, reduces falls.

Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits.

The Health Benefits of Tai Chi - Harvard Health Publishing - Harvard Health

www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi

Tai chi offers a low impact, accessible way to improve balance, flexibility, and muscle strength. This may reduce bone loss and enhance mobility — essential for osteoporosis management. www.healthline.com/health/tai-chi-for-osteoporosis#:~:text=The%20bottom%20line,moving%20at%20your%20own%20pace.

Tai Chi for Osteoporosis: Exercises, Benefits, Outlook

Tai chi is a form of gentle exercise that experts say can help improve your mood, reduce your stress level, and help keep your heart healthy. It can also benefit your bones.

"There''''''''''''''''s very strong evidence that tai chi is one of the best weight-bearing exercises to reduce the risk for falls," says Peter Wayne, faculty editor of the Harvard Special Health Report An Introduction to Tai Chi and director of the Osher Center for Integrative Medicine. Protect your bones with tai chi - Harvard Health

www.health.harvard.edu/womens-health/protect-your-bones-with-tai-chi

成人芭蕾其实也挺练力量的，虽然动作简单，但做到位其实挺费力气的。我推荐Mary Helen ballet beautiful 系列

打太极的一些YouTube视屏，我也不知道哪个好，看着有医疗证书的就发上来了

这个是OT occupational therapist视屏

你看看?How to Relieve Knee Pain with One Simple Exercise; Tai Chi and Qigong Movement

www.youtube.com/watch?v=vupR3zDmf-Q

这是一个家庭医生教的，你看看

Tai Chi for Arthritis Video | Dr Paul Lam | Free Lesson and Introduction

www.youtube.com/watch?v=SvN8oawFlXI&t=46s

这个是Hospital for Special Surgery有证书教太极的

T''''''''ai Chi for Arthritis: Movements for Beginners

www.youtube.com/watch?v=DCpawsCmLpc

这个是Veterans Health Administration 教的

Tai Chi for Arthritis 1 & 2 - Back View (8 of 12)

www.youtube.com/watch?v=1mDBXLrn0SE

这个是OT occupational therapist 和有证书教太极的

Tai Chi for Arthritis and Fall Prevention Video

www.youtube.com/watch?v=Qd8m2xQSCcg

8段锦有人练过没有。据说这个也降血压