Tai Chi

You may have heard of tai chi but have thought that it is not appropriate for you, especially with your arthritis. Although it originated in the martial arts, several forms of tai chi have been modified to emphasize health benefits. Tai chi focuses on slow, controlled movements throughout a complete range of motion, with minimal impact on the lower extremities. The benefits of tai chi include improved balance and flexibility, some cardiovascular enhancement, and the psychological benefits typically reported with exercise (Matsuda 2003; Young et al. 1999; Lan et al. 1998). Both people who have osteoarthritis and those who have rheumatoid arthritis have used tai chi effectively (Kirstein, Dietz, and Hwang 1991; Lumsden, Baccala, and Martire 1998). Arthritis patients report that the activity does not aggravate their arthritis and helps decrease their stiffness and fatigue.

A few years ago some of my students worked with a local senior center, comparing the benefits of different types of group activities. Those that did tai chi demonstrated the best adherence to their programs. They reported that they enjoyed the classes immensely, because the movements were easy to follow and because they were not afraid of hurting themselves (in contrast to some participants in the other activities). Numerous articles cite this type of anecdotal evidence, demonstrating that new activities such as tai chi are worth a try.

What to Look For in a Class

Basic Requirements

Tai Chi Variations