Tai Chi: Arthritis Foundation

PDF file Physical Activity - The benefits of tai chi for arthritis

ARTHRITIS FOUNDATION OF VICTORIA
www.arthritisvic.org.au ... (Copy reviewed 2005)

Tai Chi for Arthritis

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Dr Paul Lam, a family physician and tai chi teacher for more than 20 years, led a team of tai chi experts in the development of "The Twelve Movement Tai Chi for Arthritis Program". Several medical experts, Professor John Edmonds, Director of Rheumatology Department at St George Hospital in Sydney, Dr Ian Portek, rheumatologist and Ms Guni Hinchey, senior rheumatology physiotherapist, contributed to the development of the program. This article discusses the different aspects of the program including the relevance of tai chi to health and the benefits of exercise to people with arthritis. The Program is also available on video.

In China tai chi has been known for centuries to be effective in the treatment of arthritis. Dr Lam took up tai chi more that 20 years ago to reduce the impact of arthritis on his life. He has gained good control of his arthritis and has become very proficient in tai chi. Over the years, Dr Lam has taught many people, written books and produced videos and other teaching material about tai chi.

In 1997 Dr Lam came to the conclusion that there was a need for a tai chi program specifically for people with arthritis which

provided a safe and interesting program that could be learnt easily by almost anyone without any prior knowledge of tai chi
delivered maximum relief from problems encountered by people with arthritis such as pain and stiffness
was beneficial to health in general and relaxation in particular

The result is a well constructed program for people with arthritis. According to Dr Portek, "It is important to have a program of exercises which is specifically designed to improve all over muscle tone, the joint and general fitness. It is important for people to have a plan and a goal." The program is designed to do this and more.

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TAI CHI FOR ARTHRITIS - THE VIDEO

A 1 hr 20 minute video of the complete program is available. It includes an introduction to tai chi and arthritis, warm up exercises, step-by-step instructions for the Twelve Movement Tai Chi for Arthritis Program and wind down exercises.

The easy to-follow instructions are designed specifically for people with arthritis. It is also suitable as a teaching aid for exercise instructors, physiotherapists and tai chi teachers who wish to include people with arthritis in their teaching program. An experienced exercise instructor with no prior knowledge of tai chi should be able to learn the program in three days. The video may be purchased through Arthritis Victoria.

TAI CHI FOR HEALTH

a) The Secret to Good Health

Tai chi is a remarkably effective exercise for mental relaxation, it strengthens the body and mind, improves health in general and it is suitable for people of all ages.

b) History

Tai chi is the most famous marital art from ancient China. It is a system of meditation and physical exercise, consisting of carefully co-ordinated natural movements and gradual body rotation. The origins of tai chi are obscure but reliable sources have traced it back to the 1670s. A royal guard developed several tai chi forms, many of which are still practised.

c) Health Benefits

Regular practice of tai chi has been shown to improve

mental relaxation and concentration

physical health through strengthening all the body systems, particularly the cardio-vascular, respiratory, digestive, joints and musculo-skeletal

body awareness and co-ordination,

the strength of the immune system

rate of healing,

longevity.

Doctors have successfully used tai chi to treat diseases such as arthritis, stress, heart disease, hypertension and diabetes.

d) Scientific Studies

The effects of tai chi on health have been the subject of much research and many papers have been published in medical journals. One such study, reported in the Journal of American Medical Association, May 1996, was conducted by the medical schools of Harvard and Yale Universities and the Washington Disease Control Centre. It concluded that the practice of tai chi has significantly reduce the risk of falls in the elderly by 47.5% by improving their balance, body awareness and muscular strength.

e) The Chosen Style of Tai Chi

Of the many forms and styles of tai chi, which can be very different from each other, the Sun style is especially suitable for people with arthritis because it

is easy to learn

is characterised by lively steps, ie every time one foot is moved, the other follows which improves mobility and muscle strength round the joint

contains many Qigong techniques which are especially beneficial for mental relaxation and breathing capacity.

QIGONG EXERCISE

Qigong is a breathing exercise conducive to mental relaxation and increased heart and lung capacity. It has been found that mental relaxation assists with relieving stress, depression and muscle tension associated with arthritis.

ARTHRITIS

a) The Types of Arthritis

In exercise terms, there are three types of arthritis

problems inside the joint from deterioration

problems inside the joint from inflammation

problems around the joint which are not strictly speaking arthritis but which involve aches and pains.

Most people with arthritis experience pain and stiffness of the joint which adversely affect their chosen lifestyles.

b) Can Arthritis be Prevented?

There is no definite evidence to prove that arthritis can be prevented but many experts believe that it can. If muscles can be kept strong, people can be kept fit, weight can be kept down and posture can be maintained, at least the wearing form of arthritis can be prevented.

A well constructed tai chi program can strengthen muscle, improve fitness, reduce weight and improve posture.

c) The Role of Exercise in Arthritis

Exercise helps arthritis by

improving muscle strength which helps to protect the joint

maintaining or improving the range of movement and

decreasing pain and stiffness.

People with arthritis need to take responsibility for exercising to improve their condition and developing their in-built protection system.

d) What Kind of Exercise is Beneficial for Arthritis?

Generally speaking, walking swimming and specially designed gentle exercise is good for arthritis. Tai chi is a suitable and effective alternative form of exercise.

According to Domenic Trimboli, Exercise Program Facilitator at Arthritis Victoria, exercise needs to be done slowly and gently. Tai chi is slow and gentle, easy to learn and doesn’t require much space or equipment. Tai chi follows a program-like form which, once learned, is easy to remember. Practise brings continuous improvement regardless of age.