Tai Chi as an exercise to prevent osteoporosis (part 4)
Although Tai Chi is a traditional Chinese martial art it is more often used by modern society for its exercise benefits. Due to its slow flowing movements it seems to be an ideal exercise for people who may be susceptible to injury during more vigorous exercises. Tai Chi has long been thought as by Chinese society as a traditional health remedy, and has strong associations with the fields of traditional Chinese herbal medicines and acupuncture. It is thought to strengthen the balance of Qi (balance of life form) by use of breathing techniques, movement and use of the brain (internal awareness and external visualisation).
Much research has been done into the health benefits of Tai Chi; many of these have concluded that it may make an ideal therapeutic exercise for people with low bone densities and additionally help to maintain posture. Tai Chi may therefore have a positive impact upon people with osteopenia or osteoporosis by both internal and preventative methods.
There are many aspects of Tai Chi that help it be a good exercise for both mind and body:
Using different body parts in turn to stabilise the body and move in smooth motions increases balance.
A slow but even tempo helps to increase the awareness of ones senses.
Flexing of the knees helps to reduce the body's centre of gravity.
Shifting weight between legs is thought to facilitate leg strength and increase balance when standing.
The maintenance of a vertical position with a stretched head and trunk helps to promote an un-flexed posture.
Diagonal Arm movements promote arm swing and an increase in waist suppleness.
Smooth circular movements help to promote flexibility in joints.
It is thought that the use of Tai Chi will lead to an increase in the efficiency of biomechanical movements during one daily routine, and hence may lead to an increase in mechanical load that bones such as the hip are able to tolerate. It can therefore be seen that Tai Chi may be an effective exercise for people who may have low bone density mass and at risk of developing osteoporosis.
ReferencesTai Chi part 5