The practice of Tai Chi can play an important role in your overall health. Although it has not been shown that Tai Chi can lead to stronger bones, it can still be part of an effective exercise program for people with osteoporosis or low bone density. It can improve your strength, balance and body awareness – all important ingredients to a fall reduction strategy. As a result it is one of the great balance exercises for seniors.
Some of the challenges with Tai Chi are: getting started, learning the basics and pushing through the initial learning curve. To address these challenges, I have prepared a video demonstration of a basic foundation Tai Chi program comprised of 8 moves. I call the video: Tai Chi for Osteoporosis – 8 Steps to Bone Health. Take a look. Give it a try!
When you practice Tai Chi on a regular basis it yields a number of significant health benefits:
- Improved balance and strength – leading to a reduction in fall frequency
- Improved body awareness and coordination
- Stronger immune system
- Enhanced mental clarity and concentration
- Improved cardiovascular
Tai Chi
Tai Chi is suitable for almost everyone. I have been practicing for many years and have enjoyed the experience. It involves slow, rhythmical and deliberate movements that exercise and stretch all bones, joints and muscles. All movements should come from the Tan T’ien – located 3 to 4 centimeters under the naval and two thirds of the way inwards towards your spine.
I am a big advocate of Tai Chi. Where appropriate, I encourage clients to practice this art. The MelioGuide Exercise for Better Bones Program includes a complete video presentation of the Tai Chi for Osteoporosis – 8 Steps to Bone Health. The video demonstrates the 8 steps from a front and back view, as well as detailed step-by-step replays of each movement.
I teach Tai Chi to Health Care Professionals who take my Building Better Bones continuing education course for Health Professionals on osteoporosis prevention, treatment and management. In fact, my online Building Better Bones includes a a lecture on Tai Chi as well as the detailed video demonstration of the 8 Steps to Bone Health.
Health Professionals: Building Better Bones Online Course
Learn the Prevention, Treatment and Management of Osteoporosis.
- MelioGuide Building Better Bone Online Course for Health Professionals
Women and Men: Exercise for Better Bones Program
Osteoporosis exercise program that strengthens bone, reduces fracture risk, improves balance and builds confidence.
- MelioGuide Exercise for Better Bones Program for Women and Men
Tai Chi for Osteoporosis
Below is a short version of my video, Tai Chi for Osteoporosis – 8 Steps to Bone Health. It is only two and a half minutes. Let me know what you think.
{ 4 comments… read them below or add one }
Hi Margaret,
What a great video! I took your Osteoporosis Level 1 course Sept 2009 and found it very helpful. I just started working for the Integrated Regional Falls Program for North Simcoe Muskoka and I am involved in running screening programs for seniors at risk of falling. One of our interventions is providing links to resources in the community and one of them is Tai Chi. I’d like to use the link for this website to demonstrate what Tai Chi looks like if that meets with your approval.
Thanks Margaret, speak soon!
Melissa
Melissa – I am happy to hear you like the video and think it appropriate for your client audience. Please feel free to share this web link and blog post with your seniors client base. -Margaret
Hi Margaret,
I have recently started Taoist Tai Chi and have just completed the introductory program. The moves are a little different than the ones in your video. Is the form of Tai Chi I am doing beneficiary to my bones as well?
Thanks,
Joan
Hello Joan – Taoist Tai Chi is just slightly different than Yang style in the actual physical moves. Depending where you practice there is a bigger emphasis on the spiritual aspect of the art. As for the studies looking at the benefit of Tai Chi on balance, bone density, cardiovascular health etc. either style will provide the same benefits. The frequency, duration and years of practice larger determinants of the benefit you will gain than the style of Tai Chi. I hope this helps answer your question. All the best to you for a safe and Happy Holiday Season.
- Margaret