Tai Chi and Arthritis
The Following Article is from National Rheumatoid Arthritis Society Website
Copyright Dr Paul Lam. Reproduction for nonprofit educational purposes is permitted.
If exercise came in a pill, it would be a miracle treatment. Study after study shows that exercise is essential for overall health, and can make major improvements in all aspects of health.
Over the last decade, tai chi has been gaining recognition as a useful health exercise, especially since more scientific studies have validated its many health benefits. This article aims to provide information and guidelines for people with arthritis.
What Is Tai Chi?
Tai chi, a form of martial art, originates from ancient China. Nowadays, it is practiced throughout the world as an effective exercise for health. Tai Chi consists of fluid, gentle movements that are relaxed and slow in tempo. It can be practiced almost anywhere and is a suitable form of exercise for just about anyone.
There are many different styles of tai chi with significant differences in terms of physical exertion, appearance and training methods. The original Chen style is vigorous and includes jumping in the air, kicking and punching. This style is more suitable for younger and more athletic students. The most popular style is Yang style, which is gentle, graceful, and suitable for most people. There are several other low-impact styles among which Sun style proves to be especially suitable for people with arthritis. It provides more exercise to increase mobility, is easier to learn, and has special healing and relaxation abilities.
2. How Does It Work?
An effective exercise programme for health should incorporate exercises that improve muscular strength, flexibility and fitness.
Muscle strength is important for supporting and protecting joints and is essential for normal physical function. Flexibility exercises enable people to move more easily, and facilitate circulation of body fluid and blood which enhances healing. Many arthritic conditions such as fibromyalgia, scleroderma and spondylitis are characterized by joint stiffness that impairs physical function. Tai chi is especially ideal to free up the stiff joints and muscles. Fitness is important for overall health and proper functioning of the heart, lungs and muscles. Tai chi is a form of exercise that can improve all of these components.
In addition to these components, tai chi has other benefits. Tai chi movements emphasise the importance of weight transference, which helps balance and prevents falls. Tai Chi facilitates the flow of qi (pronounce as chee) through the body. According to traditional Chinese medicine, qi is the life energy that circulates throughout the body, performing many functions to maintain good health. Practicing tai chi helps to strengthen your qi, therefore improving health.
3. Recognized Health Benefits
Balance and transference of weight is the core training for tai chi. The best known randomized study for fall prevention was conducted by Emory University in the USA. It was called the FICSIT study (Frailty and Injuries: Cooperative Studies of Intervention Techniques). This study showed that tai chi reduces the rate of falls of the elderly by a massive 47.5 percent.
Another important direct evidence of positive health outcome is in the area of arthritis. A recent randomized controlled study conducted by the nursing faculty of the Korean National University tested the success of the Tai Chi for Arthritis programme in managing arthritis symptoms and improving physical fitness and functioning in older people with arthritis. It confirmed that the tai chi group reported significantly less pain, fewer difficulties in the activities of daily living, and better physical fitness in general and is safe for the patients.
Other benefits include stress relief, help for depression, improved posture, bio mechanics and immunity. A simple set of tai chi such as the Tai Chi for Arthritis programme is ideal for most chronic diseases and cardiac or injury rehabilitation.
National Rheumatoid Arthritis Society Website
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