Tai chi is a great low-impact exercise that can help alleviate symptoms of arthritis.

Exercise is proven to be an effective means for easing symptoms of arthritis through strengthening your muscles and joints as well as increasing your flexibility and range of motion. In some cases, physical activity can prove to be difficult to perform when dealing with the pain of arthritis, especially when traditional gym methods such as lifting weights or running on the treadmill are attempted. Luckily there is one form of exercise available that is easy on your bones and joints while also providing a plethora of health advantages.

Tai chi is an ancient Chinese martial art that for centuries has been praised for its physical and mental benefits. While it was originally developed as a self-defense method, the practice has gone on to become an exercise dedicated to engaging in various postures to enhance flexibility while retaining certain mental principles that can help alleviate and manage stress. Tai chi is also regarded as an extremely arthritis-friendly form of exercise that has proven to help control symptoms of arthritis.

Therapeutic Benefits

Various studies have explored healing qualities people with arthritis can obtain by using tai chi. Researchers from the University of North Carolina have looked into the therapeutic capabilities of tai chi, rounding up 354 participants who were diagnosed with arthritis to engage in an eight-week-long tai chi regimen. After engaging in sessions of the martial art twice a week, the participants were then interviewed and measured to see how implementing the techniques affected their condition. The researchers concluded that those who underwent tai chi therapy for arthritis were able to experience significant improvements in pain, fatigue and stiffness, as well as reports of having better senses of well-being and enhancing balance.

What Does Tai Chi Entail?

One of the main reasons why tai chi is an excellent exercise option for those with arthritis is due to its low-impact qualities, which allows you to get the stretching and aerobic workout you need without putting too much stress on your joints and muscles. When you are enrolled in a class, you will typically begin with breathing exercises that focus on channeling out your stress while experiencing total focus. Other exercises that work to enhance your center of attention include energy ball, hand circle and weight shifting exercises.

The peak of intensity that occurs during tai chi is always around the middle of the session, so you can end the class on a more relaxing and soothing note. The difficulty in postures and stances will test your flexibility and endurance, but due to its low-impact tendencies, tai chi is considered safe for people of all ages and fitness levels. According to the Journal of Aging and Physical Activity, the essential dynamics of tai chi include:

• Straightening the head
• Uniting the internal with the external
• Sinking the shoulders and elbows
• Using consciousness, not strength
• Tranquility in movement

Coordinating the Upper and Lower Body Movements

If you're looking for a simple exercise that can not only provide benefits for arthritis but increase your ability in a variety of other physical and mental health qualities, consult with your physician to see if tai chi is the right workout for you.

To learn more about exercise and arthritis:

Yoga for Arthritis
Pilates Exercises to Ease Arthritis Pain
An Introduction to Exercising with Arthritis