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 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. 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 . Doctors from University of Florida 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 conducted an exciting
study with a total of 200 participants (162 women and 38 men). The results
indicated that Tai Chi intervention impacted favorably 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
and others have shown Tai Chi to be effective in strengthening muscles by 15
to 20 %.
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. A interesting study 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 oft en 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 reason 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 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.
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.
How to Learn the Program?
You can learn this program from the instructional video, workshops and
classes by Certified Tai Chi instructor Suman Barkhas. Visit
www.taichiforhealth.us or call for more info: 541 515-0462
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