Events

The world’s top experts, live every day

Get away with a Teacher

Browse retreats

Join thousands

Explore a Challenge

Browse A to Z

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

COURSE

Better Balance & Fall Prevention

With Wellness Academy

Falls are the leading cause of injury in older adults — but most are preventable. This course uses Tai Chi and Qi Gong, two of the most clinically researched practices for fall prevention, to help you build the balance, strength, and body awareness you need to move safely and confidently in daily life. Through simple, progressive lessons you can follow from home, you will learn the foundational movements for better balance, how to navigate everyday situations that carry fall risk, and how to build a sustainable daily practice. No prior experience is required. What you'll gain: - Improved balance and coordination - Stronger legs and a more stable core - Greater awareness of posture and movement patterns - Practical tools to reduce fall risk in everyday life - A daily movement habit that supports long-term independence

A gentle, evidence-based programme to help you reduce your risk of falling, build better balance, and move with greater confidence at any age.

16 Days

3 students

No ratings

4 min / day

English

About this course

Meet your Teacher

Wellness Academy

View Profile

Krabi, Thailand

Michael Weitzman is an instructor at St. George's University School of Medicine, where he has spent nearly two decades teaching integrative medicine, including Tai Chi, Qi Gong, yoga, and mindfulness, to medical students. Over his career, he has guided more than 1,000 students in applying traditional mind-body practices within a modern healthcare context. With over 20 years of teaching experience, Michael specialises in making Eastern wellness practices accessible and practical for people of all ages and backgrounds. He has a particular focus on movement for healthy ageing, including balance training and fall prevention for older adults. His teaching approach is warm, clear, and grounded in both clinical understanding and lived experience.

View Profile

16 Days

3 students

No ratings

4 min / day

English

Lesson 1

Mindful Walking

In this lesson, you will learn how to transform a simple walk into a powerful balance and awareness practice. Michael guides you through the principles of mindful walking, showing you how slowing down and bringing full attention to each step builds the body awareness that underpins safe, confident movement.

Lesson 2

Tai Chi Walking

This lesson introduces you to Tai Chi walking, a foundational movement practice that trains weight shifting, coordination, and balance. Michael breaks down each phase of the step so you can move with control, stability, and ease — building the groundwork for all the practices that follow.

Lesson 3

Heel Raises

Heel raises are one of the most effective exercises for strengthening the lower legs and improving ankle stability — two key factors in fall prevention. In this lesson, Michael guides you through the correct technique and breathing, helping you build the strength and confidence to feel steady on your feet.

Lesson 4

Dragon & Tiger

Dragon and Tiger is a Qi Gong sequence that combines flowing upper body movement with grounded lower body stability. This practice develops coordination between your arms, legs, and centre — building the kind of whole-body awareness that makes everyday movement safer and more fluid.

Lesson 5

Bouncing Ball

The Bouncing Ball practice uses gentle, rhythmic movement to develop dynamic balance — the kind of balance you need when your body is in motion, not just standing still. Michael guides you through this playful yet precise exercise to help you feel more responsive, light, and secure as you move.

Lesson 6

Tai Chi Kick

Tai Chi Kick trains single-leg stability and hip control — two of the most important elements of fall prevention. Michael teaches you a safe, progressive approach to lifting one leg at a time, helping you build the strength and confidence to navigate real-life situations where balance is tested.

Lesson 7

Rooster On One Leg

Rooster on One Leg is a classic balance posture that builds single-leg stability, mental focus, and body awareness simultaneously. In this lesson, Michael guides you through how to find stillness on one leg, using breath and attention to make the practice accessible at any level.

Lesson 8

Dragon Sway

Dragon Sway introduces gentle, flowing side-to-side movement that builds lateral stability and hip mobility — often overlooked areas in balance training. This practice helps you feel more fluid and secure when moving in different directions, which is essential for navigating real-world environments safely.

Lesson 9

Hip Openers

Hip Openers use circular, flowing movements to release tension in the hips and pelvis while building strength and mobility in the joints that support your entire structure. Michael guides you through gentle sequences that improve your range of motion and help you move with more freedom and stability.

Lesson 10

Practical Squats

Practical Squats takes one of the most functional movements you do every day — sitting down and standing up — and teaches you how to do it safely, efficiently, and with confidence. Michael guides you through the mechanics of a safe squat to strengthen your legs, protect your knees, and reduce the effort required for everyday activities.

Lesson 11

Fall-Proofing Your Home

This lesson guides you through the most common fall hazards in the home and how to address them. Michael walks you through a practical room-by-room approach, giving you clear, simple changes that can significantly reduce your fall risk without disrupting the way you live.

Lesson 12

The Outside World

Moving safely outside — on uneven ground, in crowded spaces, or in wet conditions — requires a different kind of awareness than moving at home. This lesson gives you practical strategies and body awareness tools for navigating the outside world with more confidence and less risk.

Lesson 13

Mindfulness & Mental Focus

Balance is as much mental as it is physical. In this lesson, Michael explores the connection between attention and stability and teaches you how cultivating present-moment awareness can directly improve your balance, reaction time, and ability to move safely in daily life.

Lesson 14

Three Essential Principles

This lesson distils the core principles that underpin everything in this course — how to position your body, how to breathe, and how to use your attention to support safe, confident movement. Michael brings together the key insights from the programme into three clear principles you can carry with you into any activity.

Lesson 15

Walking & Squats

This lesson ties together two of the most important functional movements covered in the course — walking and squatting — with a focus on real-life application. Michael guides you through combining them with breath and attention so they become a natural, safe part of your daily routine rather than exercises you only do in practice sessions.

Lesson 16

Your Daily Practice & Next Steps

In this final lesson, Michael guides you through how to build what you have learned into a sustainable daily practice. You will leave with a simple, realistic framework for keeping your balance strong, your body confident, and your independence protected — long after the course ends.