Experts have long recommended tai chi as a low-impact workout that’s gentle on the joints. Research published in 2016 inAnnalsof Internal Medicinerevealed additional benefits: It may be as effective as physical therapy for kneeosteoarthritis (OA).
In the study, people with knee OA either took a tai chi class or went tophysical therapytwice a week. After three months, both groups experienced similar improvements in symptoms, such as physical function and pain reduction. But those who did tai chi had a bigger boost in their quality of life and less depression, says study author Chenchen Wang, MD, a professor of medicine and director of the Center for Complementary and Integrative Medicine at Tufts Medical Center in Boston.
太极拳是武术的一种形式，包括流畅的冥想动作，与其他练习者一起完成。“就像物理疗法一样，太极拳通过功能性运动来增强力量、平衡和柔韧性，”王医生说。一个例子是这样的动作顺序，包括把重心从一只脚转移到另一只脚，同时慢慢抬起手臂。In addition to its benefits for OA, tai chi has been shown to increase lower body range of motion in people withrheumatoid arthritis (RA)as well as improvefibromyalgiasymptoms.
An earlier study published in theJournal of Alternative and Complementary Medicinein 2010 focused on women with OA, who practiced sun-style tai chi with qigong breathing exercise for six months. It showed significantly improved bone density, greater endurance of knee extensors (the muscles that straighten your legs), and decreased patients’ fear of falling, compared with a self-help education program. Studies have also documented the benefits of short and long term tai chi on balance control and fall prevention.
Tai chi also incorporates mind-body principles, such as deep breathing techniques and visualization. And because it’s a group exercise, practitioners often end up forming friendships and gaining social support, adds Dr. Wang. These effects help buffer against stress and other emotional challenges of managing a chronic illness. Want to give tai chi a try? Find a seasoned instructor who has at least five to 10 years of experience and is able to understand your limitations and suggest modifications. To find a tai chi class in your neighborhood, visit the Arthritis Foundation’sarthritisresourcefinder.org.
Sharon Liao for the Arthritis Foundation
Related Resources:
- Balance Exercises for Arthritis
- Exercising with Osteoarthritis
- Even a Little Exercise Helps with Arthritis Pain & Function
- Running with Knee Osteoarthritis
How can I find a Tai Chi program in Springfield Mo.?
I took tai chi at a veterans hospital pain program and found it extremely helpful. Although it was only 7 classes my balance improved. Sometimes I would be sore after the class but it came from low impact tai chi movements and used muscles that were woefully underused. The breathing exercises also proved helpful. Kudos to VA.
Amazing post. Its very useful for me. Thank you so much for sharing with us.
Knee pain is the main cause of disability and reduced function in knee osteoarthritis. (KOA) There is emerging evidence that time variant risk factors-such as knee injury, buckling and mood- are associated with knee pain flares.https://goo.gl/xfT5QL. This study examines whether conventional time invariant risk factors for KOA and baseline pain felt by the patient are associated with KOA pain flares.
Wonder if you have DVD on Tai Chi exercise and if so, wonder if I can streaamload the DVD…Please let me know…