Tai Chi for Seniors Over 60: A Complete 30-Day Program for Beginners to Regain Balance,: Burn Fat & Overcome Fear of Falling - Easy 10-Minute Standing & Seated Routines

by Nana Nakajima

STOP THE SHUFFLE. ERASE THE FEAR OF FALLING. RECLAIM YOUR INDEPENDENCE — IN JUST 10 MINUTES A DAY.

Do you find yourself furniture-walking, clinging to walls and chairs just to cross a room? Does a trip to the grocery store feel like navigating a minefield of curbs and slippery floors? You've been told that losing your balance is just "part of getting old." It isn't.

Tai Chi for Seniors Over 60 is a complete 30-day program built for true beginners — no flexibility, no experience, and no fitness background required. Balance is not a gift you lose forever; it's a system your body can rebuild at any age, and this book shows you exactly how, one safe, unhurried day at a time.

Unlike programs that assume you're already steady on your feet, every single movement is taught two ways — standing and seated — so you start exactly where you are today and move to standing only when you're ready. There's no pressure to "advance," and no wrong way to begin.

- A COMPLETE 30-DAY PROGRAM FOR BEGINNERS — no flexibility, no experience, and no confidence required going in, just the willingness to move slowly and safely, with clear step-by-step guidance from day one.
- THE GREEN ZONE SAFETY SYSTEM — a traffic-light approach to pain and effort that helps you rebuild balance and strength without ever straining a joint or risking a fall.
- YOUR STANDING OR SEATED, EVERY SINGLE MOVE — every exercise is taught both ways, so you can build from a chair when you need to and move to standing as you're ready.
- BUILT AROUND YOUR FEAR OF FALLING, NOT PERFORMANCE — an entire chapter devoted to understanding and overcoming the fear of falling, plus a 5-point self-assessment (the Vitality Audit) so you know exactly where you're starting from.
- LARGE-PRINT ILLUSTRATIONS AND A PRINTABLE DAILY CHECKLIST — high-contrast, step-by-step visuals designed for aging eyes, plus a Daily Practice Checklist you can print or photocopy to keep on the fridge.

Inside, you'll also find the 30-Day Stability Blueprint (your day-by-day roadmap from wobbly to rooted), the Kickstand Method (a simple foot-placement secret for instant stability during everyday tasks like reaching for a shelf), Neuro-Balance Training drills that help your brain react faster if you trip, a Good Pain vs. Bad Pain Decoder, and a 5-Minute Fall-Proof Home Audit to eliminate trip hazards before they cause a fall.

This is your path back to freedom — to stop looking at your feet, play with your grandkids without worrying how you'll get back up, and refuse to let the fear of falling keep you a prisoner in your own home. Reclaim the dignity of movement and begin your 30-day journey to unshakeable balance today.
A COMPLETE 30-DAY PROGRAM FOR BEGINNERS — no flexibility, no experience, and no confidence required going in, just the willingness to move slowly and safely, with clear step-by-step guidance from day one.

THE GREEN ZONE SAFETY SYSTEM — a traffic-light approach to pain and effort that helps you rebuild balance and strength without ever straining a joint or risking a fall.

YOUR STANDING OR SEATED, EVERY SINGLE MOVE — every exercise is taught both ways, so you can build from a chair when you need to and move to standing as you're ready.

BUILT AROUND YOUR FEAR OF FALLING, NOT PERFORMANCE — an entire chapter devoted to understanding and overcoming the fear of falling, plus a 5-point self-assessment (the Vitality Audit) so you know exactly where you're starting from.

LARGE-PRINT ILLUSTRATIONS AND A PRINTABLE DAILY CHECKLIST — high-contrast, step-by-step visuals designed for aging eyes, plus a Daily Practice Checklist you can print or photocopy to keep on the fridge.

81 pages, Kindle Edition

Published February 2, 2026

About the author

Nana Nakajima writes gentle, practical movement guides for seniors and women over 50. Her books turn tai chi into short, safe routines you can do from a chair, standing, or on a slow walk — no gym, no special equipment, and no prior experience needed.

Her focus is simple: better balance, easier joints, less fear of falling, and feeling lighter in your own body, 10 minutes at a time. Every routine includes seated options, and her books are designed with large, clear print and step-by-step illustrations.

Have a question about starting tai chi later in life? Use "Ask the Author" — Nana reads every question.

Reviews

[Callie · Rating 5 out of 5]

I must say, at first I was disappointed with the book, I was expecting pictures of the poses and I put off reading it. But I am glad I did, the poses are described perfectly, not much seems as a guess as to what needs to be done. I also love that she goes through what can be done wrong and has corrections for that. The moves are not dramatic and are calming. I found I do a lot of the no-no’s on my own, oops. I will say, I am only 50, I do have health issues, but only one from birth, and I did well with the exercises. I am looking forward to add these to my daily activities, because at 50, I’d like my body to do better than it has in the last 20 years. Grab this book, no matter your age and do it, you’ll find it’s not difficult.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.

[Laura Moylan · Rating 5 out of 5]

The author teaches you that it is ok to admit that you are afraid of falling. That learning to breathe properly, and use the movements that are taught- will help repair some of the damage to the joints and help rebuild muscle, balance, etc. I find the book to be informative and enlightening. As I started doing the things listed in Chapter 2, sitting down, I felt a difference in my mood as well as in the levels of pain in my neck, shoulders and spine! Each ‘exercise’ has step by step illustrated routines for standing and sitting. Safety first! If there is pain, stop! I think that this will change my life as I continue to work on this daily. I’m going very slowly, because I’m extremely stiff even tho I’m not yet 50. It is due to the fact that I fell a lot in my teens and twenties into 30s. I also got arthritis and gout before I was 20. Not only am I going to work slowly thru the chapters learning it section by section until I can do it without having to reread the instructions sitting down, and doing the few that I can do, while standing up, but I will be working on showing my father, who is in his early 70s to do it too. As he is totally bedbound. I’m hoping that I can get his “rust” to fall of and that he will be able to have a physical therapist come in to help him get out of bed. That is my goal- for him to get out of bed and be able to walk with a walker, and for me to be able to do my chores and care for him with less pain and more ability in my range of motion.

This has given me hope that I can do things holistically, instead of relying on Tylenol and other things to lessen the pain, pretty much everywhere. If it can help me lose weight too, it is a godsend, as I can’t exercise like other people due to all of my injuries and the pain.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.

[Marsha Rafalski · Rating 4 out of 5]

I requested this book because I was intrigued with the variety of online programs that are being advertised. I had not purchased it because I have had some other not very pleasant experiences with online apps. In the beginning it appeared that this was fairly basic information. It took some time until I realized that there was more to it than just a rehash of other sources. Here the author’s descriptions of each move are deep enough that you can actually follow the instructions. There are pictures and graphics detailed enough that I can follow. The authors identify the conditions that each exercise addresses, gives other mitigating factors and advises how these can be addressed in regular movements. Recommend to readers of physical fitness and exercise programs, seniors, therapist and care givers.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.

[Philippe Pouilloux · Rating 4 out of 5]

This guide puts safety first, which really makes it stand out. Right from the start, it focuses on fall prevention and includes a home safety check, setting a practical tone. I liked the useful tips about rugs, lighting, choosing the right chair, and the traffic light rule for pain. The advice feels practical and based on real-life situations, not just theory.

The book explains topics like sarcopenia, joint lubrication, and proprioception in a way that is easy to follow. The 30-day plan, with the Vitality Audit and both seated and standing options, helps readers see real progress instead of just getting general advice.

I took off one star because of the way the book looks. Some parts are crowded with text, and adding more white space or diagrams would help, especially for older readers. Even so, the content is strong and encouraging, giving a calm and practical way to improve balance and confidence.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.

[Hana Gs · Rating 4 out of 5]

Tai Chi for Seniors Over 60 is a thoughtful guide for older adults looking to improve balance, reduce joint pain, and boost energy. I liked the seated options, and the safety-first approach.

My main reason for giving four stars is that it felt a bit theoretical at times. As someone with little Tai Chi experience, I found some parts of the book hard to follow without more step-by-step guidance or video support. Still, it’s a valuable resource and a gentle way to get started with Tai Chi.

I received a free copy of this book via Booksprout and am voluntarily leaving a review.