Walking, Swimming, Tai Chi & Yoga
Which Exercise Is Right for You? — Comparison Table
| Factor | Walking | Aquatic Exercise | Tai Chi | Yoga |
|---|---|---|---|---|
| Pain relief | Good | Good | Highest-ranked | Good |
| Function improvement | Good | Good | Good | Highest-ranked |
| Ease of starting | Easiest | Requires a pool | Requires a class | Can be done at home |
| Cost | Free | Pool admission | Class fee | Free at home |
| Balance improvement | Good | Good | Highest-ranked | Good |
| Fall prevention | Good | Limited (water environment) | Highest-ranked | Good |
| Flexibility improvement | Moderate | Good | Good | Highest-ranked |
| Weather dependence | Rain is a barrier | Indoor facility | Indoor facility | Can be done at home |
Choosing Based on Your Situation
| Your Situation | Recommended Exercise |
|---|---|
| Want to just get started with something | Walking — you can begin today |
| Knee or hip pain in addition to back pain | Aquatic exercise — buoyancy reduces joint stress |
| Worried about balance or fall risk | Tai chi — doubles as balance training |
| Stiff body, want to improve flexibility | Yoga — excellent for stretching |
| Pain when arching backward (spinal stenosis) | Aquatic exercise + stationary cycling |
| Significant pain or fear of movement | Aquatic exercise — the water feels safe |
| Prefer exercising with others | Tai chi or yoga class |
| Difficulty leaving the house | Yoga at home (follow along with YouTube) |