Arthritis & Tai Chi Exercises

When it comes to treating arthritis pain, think beyond medication and surgery. Lifestyle changes, including exercise, can help relieve pain and stiffness and make it easier for you to perform your daily activities, according to the Arthritis Foundation. If you're new to exercise, tai chi may be a good place to start.

Identification

Tai chi is a set of exercises developed in China to help warriors prepare for battle. Its slow, deliberate movements and focused breathing make tai chi a good exercise for people with health issues, says tai chi instructor Norma Castle on the Arthritis Foundation website. Like yoga, tai chi is considered a type of mind-body exercise that promotes physical and mental activity.

Types

There are a few types of tai chi, but the Sun style -- which is noted for being slow and gentle -- is usually the type recommended for people with arthritis, Paul Lam, a family physician in Sydney, Australia, says in "Arthritis Today" magazine. Lam says the Sun style of tai chi is gentle and easy to modify to be even easier on the joints for people with arthritis.

Considerations

If you're new to tai chi, you'll probably need an instructor or video to guide you through the movements, which may be unfamiliar at first, but easy to master. Depending on your mobility level, you can do most of the exercises standing or sitting and adjust them to accommodate your specific joint needs. Castle says tai chi is an achievable workout for people of all ages, and most people master the moves within a few sessions.

Benefits

Several studies have shown that tai chi may improve balance, relieve arthritis pain and promote flexibility in people with arthritis. A small Korean study published in the "Journal of Rheumatology" in 2003 found that women with osteoarthritis who practiced tai chi for 12 weeks reported decreased pain and stiffness and improved mobility. People with arthritis who practiced tai chi for one hour two times a week reported less pain and fatigue and felt better able to perform daily activities, according to a University of North Carolina at Chapel Hill study presented at the November 2010 annual meeting of the American College of Rheumatology.

Warning

Always check with your rheumatologist or health-care provider before starting any new fitness regimen to make sure your joints can handle the workout you have in mind. Though Lam says tai chi is safe for most people with arthritis, your doctor can recommend specific modifications or exercises you should avoid to protect your joint health.