If you suffer from the stiffness and discomfort associated with arthritis, you may believe the last thing you should do is get those joints moving. However, provided it is the right type, routine exercise is recommended by the experts at the Arthritis Foundation to help manage arthritis. The gentle fluidity of tai chi makes it a good option for helping keep joints less stiff and muscles more flexible.
Tai Chi
Originating in China as one of the martial arts used for defense, tai chi has evolved into what the National Center for Complementary and Alternative Medicine describes as meditation in motion. Tai chi may look more like a slow dance than exercise as practitioners flow gracefully from one movement to the next. With names like "Embrace Tiger" and "Return to Mountain," the movements require participants to breathe deeply in rhythm with the motions, focus on correct posture and put aside distracting thoughts.
Benefits
The Arthritis Foundation notes that staying flexible through practicing tai chi or other stretching routines may help arthritis sufferers accomplish common activities of daily living that often become difficult and painful when joints stiffen due to arthritis. Providing a gentle warmup in preparation for more strenuous exercise, tai chi can also protect your joints from harm. Because it generally includes movements for the whole body, including arms, shoulders, hips, knees, neck and back, it can serve as the mainstay for your daily stretching routine. The Arthritis Foundation recommends that any exercise regimen for arthritis sufferers include at least 15 minutes of stretching every day.
Learning Tai Chi
You can practice tai chi alone, with a group, indoors or outdoors. However, in the beginning, working without the aid of an instructor may make it difficult for you to determine if you are moving correctly and maintaining good posture. Local martial arts studios or gyms may offer classes. The website Arthritis Today offers DVD instruction on a variation of one style of tai chi, called Sun, modified to make it easier for people with arthritis to do. They also suggest you contact your local Arthritis Foundation chapter for information regarding classes in your area and instructors qualified to teach tai chi to individuals with arthritis.
Considerations
Experts like those at the Arthritis Foundation recommend tai chi for its beneficial influence on joint health and flexibility. They also state, however, that it improves balance, which may help prevent falls, a particular concern for those with arthritis and other conditions like osteoporosis or thinning bones. Tai chi can also reduce stress as it promotes relaxation and encourages individuals to put aside distractions.
Warning
If you have a current flareup of your arthritis, manifested by swollen, warm or painful joints, check with your health care provider before doing even the gentle movements associated with tai chi, since inflamed joints may require rest above all. The Arthritis Foundation suggests you talk with your physician before beginning any exercise program and possibly consider an assessment by a physical therapist to help you set goals and determine your limitations.
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