Top recommended activity to keep people over 55 fit - it isn't walking or running

A study from Harvard Medical School has recommended a new activity for those over the age of 55 that has even more positive benefits than walking and running. Older adults are recommended to do some type of physical activity every day to stay healthy and reduce the risk of problems such as heart disease and strokes.

The NHS say adults aged 65 and over should do light physical activity at least once a day seven days a week and that they should aim twice a week to do activities that improve strength, balance and flexibility. And Harvard may have you covered if you're seeking a new activity to branch into. Their study suggests a new way to keep your mind and body sharp - one that promotes balance, strength and calm. The activity preserves and strengthens the muscles, sharpens the mind by keeping you focused and concentrated and protects the joints. So what is it? Gentle martial arts - especially tai chi.

But while the phrase martial arts typically makes people think of karate, kung fu and taekwondo, tai chi is a lot more relaxed. Aikido and wing chun are other recommended alternatives by Harvard that focus on slow, mindful movements rather than exercises like running that can put strain on joints and muscles.

Martial arts have become one of the safest ways for people over 60 to exercise and boost their physical and mental health. They help cardiorespiratory fitness and metabolic health.

They improve balance, coordination and posture which helps older people to reduce the risk of falls by building functional strength and improving stability and reaction speed.

Older adults also remain more independent and capable of daily activities and tai chi helps support emotional well-being by boosting memory and concentration and decreasing stress.

Dr. Peter M. Wayne, a Harvard researcher, said: "Tai chi helps preserve the body's physiological complexity, the ability to adapt flexibly to the challenges of aging. This translates into longer life, greater stability, and a deeper sense of connection."

Associate Professor of Medicine Dr Wayne labels tai chi "a multidrug" because it is exercise that is low impact on the body but delivers high-impact results for people of any age. "Tai chi isn't just exercise, it's a combination of movement, mindfulness and social engagement," he adds.

"The results can be as powerful as a multidrug, with benefits that go beyond what a single medication could achieve."

Tai chi is ideal for those with limited mobility and it is recommended those looking to start martial arts begin to do so in a session guided by a qualified instructor to learn proper techniques and avoid any injuries.

Once trained, the slow, deliberate movements can then easily be performed by people of any age alone or in groups. No expensive equipment is required and it can be incorporated into daily routines whether indoors or outdoors.