Basic Requirements

The benefits of tai chi are greatest in the areas of flexibility and lower-extremity strength. Although you can derive some cardiovascular benefits from tai chi, it does not stimulate the cardiovascular system optimally. To develop a well-balanced exercise program, I suggest doing a cardiovascular exercise program on alternating days with a tai chi class. A well-designed class starts with posture and breathing activities, along with some simple weight shifts and waist turns. After a warm-up period of 15 or more minutes, it progresses to whole body techniques combined with arm and hand movements. A good introductory class introduces only a few forms each session and adds one or two new moves each week. The movements are slow and controlled, flowing from one position to another.

As in other classes, you may need to modify movements because of your arthritis. A videotape on tai chi that I viewed demonstrates movements, such as deep knee bends, that could easily aggravate knee and hip pain. From what I have observed, the primary modifications you may need to make are in the ranges of the movements, but not in speed or repetitions. Other modifications that you may need to make include limiting single stance time and decreasing internal rotation at the hip. As with any exercise, adjust the move based on your pain and your joint limitations. Some classes are designed for people of limited ability and use grab bars or other methods of support to promote safety.

The recommended attire for a tai chi class includes loose, comfortable clothing and soft-soled shoes. If your class is indoors (in warmer climates these classes may be offered outdoors), you can wear a nonskid shoe with thinner soles. For outdoor classes, a walking or tennis shoe gives you better support on uneven ground.