By Andrew Walker, MPH; NSGA Director of Health & Well-Being
You train hard to be the best you can be in your sport. But do you spend enough time on your workout recovery?
Athletic fitness is built through the process of exercise overload, where we gradually increase the duration, amount and frequency of exercise. A good training program allows our body to handle incrementally greater amounts of work.
Our bodies adapt to the stress of workouts, and our muscles, bones and cardiovascular system increase their capacities. Over time, we can exert more strength and perform at a higher intensity. Simply put, we’re more fit!
Recovery is Essential to Training
A key element in this process is rest and recovery. Athletes who want to optimize their conditioning process to qualify for the National Senior Games need to include healthy workout recovery strategies in their training programs.
In addition to sleep, our bodies need an appropriate mix of low- and high-intensity workouts to replenish energy stores and support muscle recovery and growth. Being mindful of effective post-workout recovery is essential.
Including active and passive recovery strategies supports the adaptation and overload process.
Examples of passive recovery are:
- Massage guns
- Cold and heat therapy
- Therapeutic massage
- Assisted stretching
Common active recovery strategies include:
- Low-intensity workouts
- Body weight workouts
- Walking
- Light jogging
- Cycling
These activities create movement, increasing blood flow throughout the body.
Tai Chi as a Workout Recovery Strategy
Although not commonly considered active recovery, Tai Chi and Qigong meet the criteria for effective recovery strategies. They increase circulation enough to facilitate the movement of nutrients needed for the repair and growth of energy systems, bone, connective tissue and muscles.
Existing for centuries, Tai Chi for health and Qigong are series of movements commonly used for health and healing in traditional Chinese medicine (TCM). Research has found both are beneficial for health and well-being. Tai Chi for health is rooted in the internal branch of Chinese martial arts known as Tai Chi Chuan.
Tai Chi for health is a series of movements that flow from one form to another. When practiced primarily for health, Tai Chi can be considered a form of moving Qigong.
This continuous movement over several minutes makes Tai Chi an effective recovery activity to integrate into one’s overall training plan.
Learning Tai Chi for Health
It is best to learn both Tai Chi for health and Qigong from a teacher. Look for classes at Chinese martial arts schools and cultural centers, recreation centers, YMCAs, and in community education classes at colleges, hospitals, and HMOs. The Arthritis and Parkinson’s Foundations also offer Tai Chi for health.
Online introductory resources include the following.
- For an introduction and a free lesson, watch the “Tai Chi for Beginners Video” by Dr. Paul Lam.
- For more on Qigong, see “Qigong: What You Need to Know.”
- National Veteran Golden Age Games athletes can get specific Tai Chi for health information from the Veterans Administration here.
Tai Chi for the Long Run
In addition to being a great training recovery strategy, Tai Chi Chuan is one of the newest National Senior Games sports. It will be an Open Sport for the 2027 National Senior Games, meaning anyone age 50 or older by Dec. 31, 2026, can compete.
Tai Chi Chuan is a perfect second sport to add for the 2027 Games. Athletes can participate in Tai Chi Chuan across a lifetime (the oldest competitor at the 2025 Games was 93!) – extending your Senior Games journey for the long run.
