SENIORS LEARN ALL THE RIGHT MOVES : VOLUNTEER TEACHES TAI CHI EXERCISE AT CENTER IN SIMI.

Byline: Alicia Doyle Daily News Staff Writer

A tai chi class for seniors started out as a spectator sport Monday for 64-year-old Joe Lo Castro, who comfortably reclined in his chair as his acquaintances began a series of slow, balanced body movements.

``I do aerobics,'' said Castro, who did not participate with the others at first because of his preferred workout. But as the seniors moved on with Chinese self-defense and meditation techniques, Castro shyly stood from his chair to join them.

``I've done similar exercises like this,'' said Castro, who takes an aerobics class twice a week. ``I mean, it's kind of similar.''

Castro was one in a crowd of about 30 seniors Monday who broke a sweat during the martial arts class at the Simi Valley Senior Center. Grand master instructor Michael McNeeley has been teaching tai chi at the center for about two months on a weekly basis. Seniors in Monday's class learned basic self-defense moves, fundamental tai chi techniques and how to perform the graceful circular movements of tai chi chuan.

The entire body is used when performing this ancient eastern art, McNeeley explained. Each joint oscillates back and forth with small displacements, and each muscle is exercised and stretched. As joints are strengthened, improved circulation and relaxation occurs. At the same time, meditation induces a quiet mind. The result is a sense of harmony and energy, McNeeley said.

Rebecca Bondar, 77, discovered the classes while looking for a place to work out. She said the fluid movements enable her to exercise without feeling the physical stress often associated with jarring aerobics.

``People my age need to do some type of exercise, especially with all the problems we have, like arthritis,'' said Bondar of Northridge, who occasionally visits her niece in Simi Valley. ``Exercise is the best thing. You can feel your heart pumping - that's what I need at my age.''

Weekly classes help seniors improve their balance, circulation and breathing techniques, said McNeeley, 37, who has studied martial arts since age 13. McNeeley teaches at the Simi Valley Senior Center on a volunteer basis and also owns two martial arts studios in town.

Besides promoting a sense of well-being, tai chi helps people strengthen their joints, develop deep breathing and beat insomnia, McNeeley said. It is not uncommon to hear students say they have overcome persistent joint pains or been relieved from respiratory symptoms.

For seniors who take tai chi, they discover that they don't have to give up activities they were once told to avoid.

``It affects them physiologically,'' McNeeley explained. ``It uplifts their spirit, which uplifts their body. That's when they discover and believe they can move in some ways they did when they were young.''

Dan Lomax, 78, said tai chi has helped alleviate a physical imbalance that resulted from a problem in his ear. Senior Anita Morris said the classes have made her more flexible. But she also admits there are days when the exercise makes her legs slightly sore.

``When you first start, it feels like nothing,'' said Morris, 68. ``You feel it when you get home. But it's worth it.''

Simi Valley resident Anne Bercow attends an occasional class when she brings her 80-year-old mother to the senior center. Bercow, 57, said tai chi is much more fun than aerobics.

``It's easier for someone who doesn't have the kind of energy needed for aerobics,'' Bercow said. ``It hurts sometimes. But it also feels good.''

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2 Photos

Photo: (1--color) Martial arts instructor Michael McNeeley demonstrates a tai chi move during an exercise class held at the Simi Valley Senior Center.

(2--color) Seniors practice self-defense moves during a martial arts class.

Andy Holzman/Special to the Daily News