Arthritis Foundation Recommends Tai Chi! part 2
What the Science Says (cont. from Part 1)
Several studies have shown that regular tai chi practice has benefits: It can reduce falls in the elderly or those with balance disorders — sometimes dramatically. In one 1996 Atlanta study, elderly people who practiced tai chi for 15 weeks reduced their risk of multiple falls by 47.5 percent. Falls are a particular danger for elders and others with brittle bones, or osteoporosis. For such people, falls frequently result in broken bones.
Research has shown tai chi has other benefits, too. Participants in the Atlanta study also had lower blood pressure at the end of the study; and a 1999 study that looked at people with multiple sclerosis who practiced tai chi found that it contributed to an overall improvement in quality of life for people with chronic, disabling conditions.
While there are no good, controlled studies that prove tai chi specifically benefits people with arthritis by reducing pain or inflammation, there is a study from 1991 that evaluates its safety for rheumatoid arthritis patients. It concluded that 10 weeks of tai chi classes did not make joint problems worse, and says the weight-bearing aspects of this exercise has the potential to stimulate bone growth and strengthen connective tissue.
And a recent University of Arizona opinion paper on mind-body alternatives, such as tai chi and meditation, for rheumatic diseases concluded that stress and pain are closely related, and therapies that focus on psychological as well as physical function could be beneficial, when used along with conventional medications.
But doctors don’t need proof to approve an exercise as safe and soothing as tai chi — even for themselves. Dr. Lam, who is 52, developed osteoarthritis in his neck, back and hands when he was in his 20s, and began practicing and then teaching tai chi to keep his own arthritis under control.
“Given its low impact and evidence that it tends to increase muscle strength and balance and give general pain relief, we think it’s a worthwhile option for arthritis patients,” says William L. Haskell, PhD, deputy director of the Stanford [University] Center for Research in Disease Prevention in California.
Stanford has offered tai chi classes for years, and is launching a major National Institute on Aging study to assess benefits of various types of exercise on healthy aging. A year-long study of tai chi for those 60 and older is part of the project. While this study won’t look at arthritis specifically, the data is expected to provide evidence of tai chi’s general benefits.
Suitable Styles
Tai chi classes are usually small, with fewer than 20 people of diverse ages. It’s common to see people in their 80s alongside students in their 20s and every age in between.
There are five distinct styles of tai chi and many variations within each style. Most gentle and, therefore, suitable for people with arthritis, says Dr. Lam, are the Yang, Sun, Wu and Hao styles. Dr. Lam’s program for arthritis is based on the Sun style, which is performed without deep knee bending. He says beginners should avoid the Chen style, a more brisk and active style not recommended for most people with arthritis.
You may encounter a tai chi class that teaches a variation on a style or one that combines several styles. The “right” version for you is one that you can do easily, without making hard or forceful movements and without stressing your joints or muscles.
Tai chi classes usually last about one hour, and may be held once or twice a week. They begin with a gentle warm-up and breathing exercises or a meditation to quiet the mind.
The teacher demonstrates individual poses and then leads the class through the sequences, step by step, gradually linking the movements together in longer sequences. The sequences can be done slowly, or with more speed and energy. But movements are always soft and graceful, with careful attention to breathing and posture.
Classes end with cooling down exercises and, sometimes, a short meditation. At the end of class, you should feel relaxed. If you have pain that lasts more than a few hours after class, talk to the instructor about how to change the movements to work within your limits.
Good Advice
Before you begin any exercise program, be sure to ask your doctor’s advice about specific movements to avoid.
- Don’t try to learn tai chi from a video or book: It’s best to learn from a teacher who can make sure you are doing the movements correctly. As you learn the basics, you can practice on your own or with a video.
- Choose your teacher carefully. Make sure the instructor has experience teaching people with arthritis and can guide you to the safest movements.
- Warm up before class and cool down afterward. Tai chi may not seem strenuous, but it does work joints and muscles.
- Modify the movements if necessary. For example, many tai chi postures are done with bent knees. If you have knee involvement, you may need to adapt those movements to be safe and comfortable.
- Be cautious when you have a flare or sore joint. Many experts say you can still exercise, but carefully. Check with your doctor if you aren’t sure, and stop if it makes you hurt more or if you feel pain two hours after the class.
- Never push or exert yourself. Most teachers believe the meditative effects of Qi are as important as the physical exercise.
- Practice daily. The practice can take as few as five minutes or can last as long as an hour per session.
- Remember that while tai chi is a good adjunct exercise, it doesn’t provide much in aerobic or weight-bearing benefits.
Judith Horstman is a contributing editor to Arthritis Today and author of The Arthritis Foundation’s Guide to Alternative Therapies.
For more information about Tai Chi at White Dragon Schools log onto whitedragonmartialarts.com
Tags: Tai Chi & Qigong