As I got a closer look, I realized this was not a statue but a woman participating in an ancient form of Chinese exercise called tai chi. I later learned that this woman was 81 years old.

The ancient art of tai chi has become popular among women and men of all ages. It is believed to have physical as well as spiritual and psychological benefits, promoting and restoring balance and sure-footedness. During a series of slow, graceful movements that flow, one into another, the participant breathes slowly and meditates. Practitioners say tai chi promotes good health, a calm spirit and better balance.

It's probably safe to say that few 81-year-old people could match this woman's balance and poise, and most would envy her confidence on her feet. The fear of falling while walking on two feet is not uncommon among older people, and with good reason; studies show that falls are the leading cause of hip fractures, and most of these fractures occur in men and women age 70 and older.

There were 380,000 hip fractures recorded in the year 2000. Women are twice as likely to experience a hip fracture as a result of osteoporosis (weak bones that break easily), but men are not immune from the condition. One-third of osteoporosis-related hip fractures occur in men, and the incidence is higher among older smokers.

Some falls can lead to surgery and a long rehabilitation with the possibility of reduced independence or permanent disability, isolation, diminished quality of life and possible institutionalization—or death. Fall-related deaths among older people have been rising since 1987. Those who survive a fall without permanent harm may have to limit activities for fear of another fall, which could lead to further declines in strength, flexibility, balance and endurance due to lack of exercise.

Lack of exercise isn't the only cause of falls. With aging comes the increased risk of falls due to degenerative diseases that can affect the ability to maintain balance and steady gait. The sense of balance is further affected by problems with muscle strength, vision, hearing and the vestibular system (the body's internal gyroscope), excessive alcohol consumption, certain medications or combinations of medicines, and other health conditions.

Many falls occur in familiar surroundings due to poor lighting, clutter, cords or other hazards in traffic areas inside or outside of the house. Keep traffic areas clear and remove or secure loose rugs. Install safety bars, stair rails and adequate lighting in key locations. Assess the sturdiness of shoes, sandals and slippers. Repair uneven walking surfaces and install ramps where necessary. In addition to making and keeping the home safe, have regular medical exams, including hearing and vision checkups, and review the side effects and interactions of medications with a physician or pharmacist.

Fall prevention starts in the doctor's office. Concerns about unsteady balance or dizziness when rising from a seated position or weaving from side to side should be discussed with a doctor as soon as possible. The symptoms could be a signal that an undiagnosed health condition exists.

But this article addresses generally healthy older people who fit into the so-called "couch potato" category. For frail older adults there may be special chair exercises or a supervised one-on-one strength training regimen recommended by a doctor or physical therapist that will be discussed in a future article.

According to the National Center for Injury Prevention and Control, many injuries can be attributed to lack of exercise. Lack of use of muscles at any age can cause them to atrophy, resulting in the decline in the ability to balance. For healthy people the best defense is daily stretching and strengthening exercises that ward off balance disorders. Strength levels decrease by 14 percent per decade starting at age 60, but 30 to 40 percent of the loss can be regained in the first two months of strength training. Older people respond to strength training as readily as young people. But nearly half of people over 75 are inactive, in spite of the fact that almost every community college, senior center and recreation department offers cheap, convenient exercise programs that meet the needs of all levels of fitness.

Weight-bearing but non-jarring exercises like walking, swimming, cycling, dancing, low-impact aerobics and yoga strengthen bones and build balance. Walking has proven benefits and can be done anywhere. In a 12-year study of 61,000 postmenopausal nurses up to age 77, regular walking one hour per week led to a 6 percent lower incidence of hip fractures. Walking four hours per week lowered the risk by 41 percent. Time spent standing was also associated with lower risk.

Many seniors have enrolled in tai chi programs. George Whiting believes that tai chi contributed to his first-place finish in the discus throw competition in the 70 to 75 age group at the 2002 World Masters Games in Melbourne. "My balance was good before I started tai chi, but now it's better," says Whiting. "Tai chi has provided me with greater flexibility, the ability to control my body in terms of relaxation and breathing, inner peace and more restful sleep."

George learned the ancient exercise as a participant in the Stanford Research and Disease Prevention Study, which was funded by the National Institute on Aging. The goal of the study was to compare the benefits of Western and tai chi exercises in older, sedentary adults who did one hour or less of exercise activity per week. Whiting qualified, even though he had previously been a fitness enthusiast, because he had recently been fitted with a pacemaker. Participants' abilities were measured at the start of the program for balance, strength, flexibility, blood pressure and heart function, and measured quarterly after that, with each group participating for one year. Program spokesperson Katie Newell says the results of the study will not be available for several months. However, participants have commented on their improved physical status since participating in the program.

The goal of regular exercise for older people is to promote good balance and reduce the risk of falls and fractures. But health practitioners say the benefits are endless. In addition to toning muscles, tendons, ligaments and bones to help fight osteoporosis, regular exercise controls blood pressure, body weight and cholesterol levels and reduces the risk of hardening of the arteries. It keeps the body more limber, stabilizes joints, lowers the risk of everyday injury and contributes to mental alertness. Exercise keeps lower back pain, arthritis and diabetes in check, improves sleep and reduces stress. What else? It's considered to be an excellent natural laxative.

So, one might say, what's not to like about it?

(Before beginning any new fitness regimen it is wise to consult a doctor to learn which physical activities are safest for you.)

Rita Baum has a master's degree in gerontology and has worked in the field of aging for more than 20 years.

Falls prevention resource list

* Preventing Falls and Fractures, a free brochure by the American Association of Orthopedic Surgeons; 800.824.2663; category—seniors.

* Exercise for Seniors, a free, 100-page booklet by the National Institute on Aging; a message recorder will ask for the title of the publication requested and your name and address; 800.222.2225.

* The Healing Art of T'ai Chi: Becoming One With Nature, a book by Martin and Emily Lee; at libraries and bookstores.

* Tai Chi, Mind-Body Fitness, a video by Martin and Emily Lee; can be purchased through www.taichiculturalcenter.com.