Tai chi exercise for your bones

Tai Chi exercise for Osteopenia, Osteoporosis and a whole lot more. Here is a meditative exercise which you could do at home. It is a program that can be done by your and by the old and it requires NO  special equipment.

Also there are scientific studies that show it:

  • Improves balance and reduced falls - thus preventing fractures.
  • Slows bone loss in post menopausal women
  •  Has been more effective than water exercise for those with arthritis
  • Reduces tension headaches
  • Gave significant improvement for those with Osteoarthritis
  • Decreased blood pressure in those with hypertension (high blood pressure)
  • Improved blood lipid scores (cholesterol)
  • Improved mood and sense of well being Appears useful for those in the early stages of Parkinson's disease
  • Improves quality of life and range of motion in breast cancer survivors
  • Enhances immune response
  • Improves flexibility and kinesthetic sense
  • Has been shown safe for those with chronic heart failure

Impressed? Well, the above list comes from reading only half the studies published in peer reviewed journals about Tai Chi exercise.

You can do Tai Chi too . . . and I think you will like it.

Many community centers or adult education programs offer Tai Chi classes on a regular basis.  And it is good to practice with others.

Visitors to China often return telling stories about people of all ages practicing Tai Chin in the public parks. Many older persons start their day with the practice - greet the sun. I do not know of any other countries were people gather outdoor in public space to practice this ancient mind/body meditation form.

But not everyone is in a place where public practice is the norm. In fact many of us live in areas where there are no courses....no experienced teachers.

There are several a program that teaches Tai Chi that I have found useful. What I like about it is that there is description as well as a video clip....and I often replayed the video clip several times until I felt I had the movement down right.  Click:  Tai Chi Program from your computer

If you prefer a CD or DVD, Amazon sells several:

Tai chi programs at Amazon

If you want to explore the research:

You can do a web search for this. All are online:

  1. 2004. A randomized, prospective study of the effects of Tai Chi Chun exercise on bone mineral density in postmenopausal women. was published in Archive Phys Med Rehabilitation. It concluded that "TCC exercise intervention is beneficial for retarding bone loss in weight-bearing bones in early postmenopausal women."
  2. 2005 Journal Bone Miner Metab. published "Beneficial effects of regular Tai Chi exercise on musculoskeletal system"
  3. n May 2007 the journal, Arch Phys Med Rehabil published a study which reviewed the 'evidence for Tai Chi exercise as an intervention to reduce rate of bone loss in post menopausal women
  4. In 2007 researches published "The effects of Tai Chi on bone mineral density in postmenopausal women: a systematic review". It can be found at:  http://www.ncbi.nlm.nih.gov/pubmed/17466739    

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