How Does Tai Chi Improve Arthritis?

By: Dr Paul Lam

Copyrights Dr Paul Lam, photocopy for educational purpose permitted.

Synopsis

Exercise is an essential part of many approaches to better health and control of arthritic conditions. Most
medical experts agree that suitable exercises for arthritis should aim at improving flexibility, muscular strengthen
and fitness.

Tai Chi is a gentle exercise originated from ancient China. Not only is it proven
consistently by scientific studies to improve flexibility, strengthen and fitness, it also
delivers many other health benefits making it an eminently suitable exercise for
arthritis.

These additional benefits includes: promoting correct body posture; integrating

body, mind and spirit; improving internal energy (qi); easy and inexpensive to learn
and suitable for anyone.

Most people who have done tai chi enjoy it so much that the adherence rate is very high.

There are numerous types of Tai Chi; a specially designed program for people with arthritis has many
advantages. A study published by the Journal of Rheumatology (Sept 2003) has shown the Program Tai Chi for
Arthritis to be effective and safe.

What is Tai Chi?

Tai Chi was originally a famous martial art from ancient China. Nowadays, it is practiced
throughout the world as an effective exercise for health.

It consists of fluid, gentle and graceful circular movements, relaxed and slow in tempo.
Breathing is deepened and slowed, aiding visual and mental concentration, relaxing the
body and allowing the life force or 'Qi' to flow unimpeded throughout the body. These
techniques help to integrate the mind and body and allow the achievement of total harmony
of the body and mind.

Tai Chi can be practiced at almost anywhere and is suitable for anyone because its level of exertion can be
adjusted to suit each person's physical condition.

It combines deep diaphragmatic breathing with slow and gentle movements, while
maintaining an upright posture. Tai Chi places great emphasis on the mental training
which enhances relaxation and serenity.

Exercise for Arthritis

There is irrefutable evidence that exercise benefits for most aspects of health.
Exercise is an essential part of therapeutic approach for arthritis. Pain and stiffness of
the joints tend to discourage patients from exercising. However without exercise, joints can become even more
stiff and painful. This happens because exercise actually keeps bones, muscles, and joints healthy.

It is important to keep muscles as strong as possible because the stronger the

muscles and tissues around joints are, the better they will be able to support and
protect those joints. If people do not exercise, their muscles become weaker, and
their bones can become osteoporotic. Exercise pumps blood and body fluid
through to the muscles, tendons and the joints, which will facilitate healing.

Studies after studies have shown the right exercises to relieve pain and improve
quality of life for people with arthritis.(References: 1)
 A study of the Tai Chi for Arthritis (details below) program was published by the
Journal of Rheumatology (Sept 2003) has shown the Program to be effective and safe.
A group of women with osteoarthritis (OA) did tai chi for 12 weeks were compared to a
control group, who received only standard treatment. The tai chi group reported 30%
less pain and 30% improvement in their abilities to carry out their daily activities, as
well as improved balance.

What Are the Suitable Exercises?

Most medical experts agree that suitable exercises for arthritis should aim at improving flexibility, muscular
strengthen and fitness. Tai Chi not only does these; it also offers many other advantages:

1. Flexibility Exercises

These exercises reduce stiffness and help keep joints flexible. The range-of-motion is the
normal amount joints can be moved in certain directions. Stiffness causes pain; therefore
increase flexibility will help relieving pain.

Tai Chi gently moves all joints, muscle and tendons throughout the body. Studies have
shown Tai Chi significantly increase flexibility. (References 2; Reference 3; Reference 4)

Doctors from University of Florida (References: 5) divided 46 patients, who suffer from rheumatoid arthritis,
evenly into two groups of 23. One group undertook exercises that were derived from Tai Chi and others act as
control. The exercised group showed greater upper extremity range of motion after completing the program.

Atlanta FICSIT Group (References: 6) conducted an exciting study with a total of 200 participants (162 women
and 38 men). The results indicated that Tai Chi intervention impacted favourably on flexibility, strength and
cardiovascular endurance, as well as a massive 47.5% decrease upon the occurrence of falls.

2. Muscle Strengthening Exercises

These exercises help maintain or increase muscle strength. Strong muscles help keep the joints stable,
therefore protecting the joints. This will minimize future injury, reduce pain as improve muscle strength enables
you to do more.

Many well-known sport heroes suffered from osteoarthritis resulted from injuries. Yet they are
able to perform at their peak levels because their strong muscles protect their joints. The
studies quoted above ((References: 3 and References: 6) and others have shown Tai Chi to
be effective in strengthening muscles by 15 to 20 %. (References: 7) (References: 8)
(References: 9) (References: 10) (References: 11)

3. Fitness Exercises

Fitness or cardio- respiratory exercises help strengthen the heart and lungs and increases stamina, which is
important for maintaining health. Arthritic joint and tissues need a good supply of blood and oxygen for healing.
Better circulation of blood, fluid and oxygen also helps to keep joints flexible and muscles strong.

Tai Chi is a particularly effective fitness exercise. An interesting study (References: 12) involves 126 patients
following acute myocardial infarct (heart attack). They were randomly assigned to Tai Chi, aerobic exercise and
a non-exercise support groups. The people from Tai Chi group gain better cardiovascular fitness and lower
blood pressure.

4. Correct Posture

Many doctors believe correct body posture is important. When the posture is correct, there will be
less inappropriate wear of the joints and muscles. When your posture is upright, the lung space is
larger (try to take a big breath and straighten your chest, you will notice there is more space in the
chest). The body works better in an upright posture.

A stooped body and drooping shoulders often associate with sadness, fear and negative emotion.
Try to assume such a posture and you will most likely start having negative feelings.
More Reasons of Tai Chi Being Effective

There are more reasons why Tai Chi help arthritis.

The Power of the Mind

It is well know that positive mind power can help healing. Tai Chi integrates
body and mind, using the conscious mind to direct the internal force and the
internal force to direct each movement. When practicing Tai Chi one
focuses on the movements and the co-ordination of the body. The mental
training in Tai Chi will enhance clarity of the mind, improve relaxation and
uplift mood.

A recent review done by doctors from Stanford University (References: 13)

on complementary and alternative treatments concludes that Mind-body
techniques were found to be efficacious primarily as complementary and
sometimes as stand-alone alternative treatments.

Clearly the immense power of the mind has not been fully estimated. As one of the most powerful mind-body
exercise, Tai Chi teaches the student to be mindful of the intrinsic energy from which he or she can perceive
greater self-control and empowerment.

Medical studies have found that Tai Chi improves the mental state for people with arthritis (References: 8);
(References: 14); (References: 15); (References: 16); (References: 17)

The Power of Qi

Qi is the life energy inside a person. This life energy comes from the combination of three things: the air
breathed in through the lungs, essential Qi from the kidney and the Qi absorbed from food and water through
the digestive system. Qi circulates throughout the body, performing many functions to maintain good health. The
stronger Qi you have, the healthier and stronger you are.

The concept of Qi is a basic belief in most eastern cultures for thousands of years, acupuncture and Chinese
medicine base their central theory on this concept. The gentle and slow movements of Tai Chi opens up one's
energy channels and keep them strong and supple; the rhythmic movements of the muscle, spine and joints
pump energy through the whole body. Tai Chi is one of the most effective exercises for Qi cultivation.

According to Chinese medicine, arthritis is caused by weak and sluggish flow of Qi. This is why for centuries
Chinese doctors recommend Tai Chi for people with arthritis.

The Practical Advantages

Tai Chi is affordable; it does not requiring expensive equipment, special clothing or
environment (for example, you need a pool for swimming). It is not weather dependent
and can be a nice social event.

It is a progressive exercise in the sense that no matter at what age you start Tai Chi, you
can continue to improve your skill. The more one progresses the more intriguing and
effective it becomes, Tai Chi has great depth like peeling an onion. There is a layer inside another layer. This
is why people enjoy practicing Tai Chi.

For an exercise to benefit people, it has to be interesting and pleasurable. If no one likes to do a particular
exercise, it becomes useless no matter how effective it is. Follow up studies have found many people have
difficulties adhering to their exercises. As Tai Chi teachers for many years we know many people enjoy
practicing Tai Chi and continue to come back year after year.

Tai Chi for Arthritis - the Program

Dr. Paul Lam, a family physician in Sydney, Australia, took up Tai Chi many years ago to reduce the impact of
arthritis in his life. He became a proficient practitioner and teacher in different styles of Tai Chi. In 1997, Dr Lam
realized the need to develop a Tai Chi program specifically for people with arthritis with the following objectives
in mind: -
1. To provide a safe and easy to learn program.

2. To relieve pain, stiffness and other problems associated with arthritis.

3. To improve relaxation and health.

In the year of 2003, this program has helped tens of thousands of people with arthritis improve their pain and
lifestyle. It is supported and adapted by Arthritis Foundations (including USA, UK and Australia) worldwide and
is the subject of several clinical studies.

Why the Tai Chi for Arthritis Program?

There are numerous forms of Tai Chi, many of them with significant differences; A well-design program for a
specific purpose has many advantages. The program is shown to be effective and safe. It is a complete program
including warm-up and wind-down exercises, a Qigong exercise for relaxation, a set of basic to advanced
movements.

What Are the Characteristics of This Program?

It is based on the Sun style, one of the 4 major Tai Chi styles. Sun's is particularly effective for arthritis because
it is characterized by:

• Agile steps: whenever you step forward or backward with one foot the other foot follows. This improves
mobility, essential for people with arthritis.

• Many Qigong exercises to improve relaxation and facilitate healing.

• Higher stances make it easier for people to learn.

• Having much depth of the art to hold learners' interest as they progress.
It is short in duration and benefits almost all aspects of health making it ideal for busy people to improve health
and lifestyle.

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Ekblom B, Lovgren O, Alderin M, Fridstrom M, Satterstrom L: Effect of short-term physical training on patients
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