Tai Chi is an ancient Chinese form of martial arts that focuses particularly on balancing the mind and body and which is renowned for its ability to promote health, healing and muscular and mental strength. Many people refer to it as meditation in motion, but according to Harvard Health Publications (a subsidiary of Harvard Medical School); it can also be called medication in motion.

The Harvard Health newsletter cites several medical research studies that have served to prove the effectiveness of Tai Chi in an assortment of medical conditions, from reducing stress and depression to combating the debilitating effects of arthritis and facilitating recovery from breast cancer.

Benefits of Tai Chi on Arthritis

One of the largest studies into the benefits of Tai Chi on arthritis sufferers was recently conducted by researchers at the University of North Carolina, Chapel Hill School of Medicine. It revealed that the martial art had significant benefits when it comes to reducing pain, fatigue and stiffness, as well as improving balance and sufferers’ overall sense of well-being. Results were measured after an eight-week, twice-weekly Tai Chi course.

The study’s lead author, Leigh Callahan, PhD, associate professor in the University of North Carolina at Chapel Hill School of Medicine and a member of UNC’s Thurston Arthritis Research Centre, said, “Our study shows that there are significant benefits of the course for individuals with all types of arthritis, including fibromyalgia, rheumatoid arthritis and osteoarthritis.”

A separate study also revealed the ability of the meditation to slow the disease process in patients with ankylosing spondylitis, which is a painful and debilitating inflammatory form of arthritis that affects the spine.

Other medical studies have shown quantifiable improvements in muscle strength owing to the unsupported arm exercise which strengthens the upper body and improved core strength and benefits for the lower extremities. Balance is improved and the likelihood of falls in old-age reduced owing to the discipline’s ability to maintain proprioception, which is the ability to sense the position of one’s body in space. Improvements in muscle strength and flexibility facilitate recovery after a fall. Tai Chi has also been found to reduce the fear of falling, which actually reduces the likelihood of a fall.

A 2008 study by the University of Rochester revealed the discipline’s ability to improve the quality of life and functional capacity of women suffering from breast cancer, as well as its ability to ease the side-effects of cancer treatments.

The cardiac benefits are also impressive, particularly with regard to heart disease, heart failure, hypertension and recovery from strokes. Furthermore, Tai Chi is of benefit to those with mild to moderately severe Parkinson’s disease, depression and osteoporosis.

Types of Tai Chi

There are many different types of Tai Chi and each form has different benefits. The most popular styles are yang, wu, and tai chi chih. Yang is made up of 24 movements in its simple form and 108 in the traditional form. It is not suited to beginners as it is quite demanding; the stance is wide and the knees are bent almost all of the time. Wu is made up of 24 to 36 movements in its simple form and 100 in the traditional form. It is far better suited to beginners as it uses a narrower, higher stance; its core focus is on balance. Tai Chi chih is made up of 20 movements; its stance is also higher than that of the yang style.

Even though this “meditation in movement” is a gentle form of exercise and involves no impact on joints, it’s always advisable to consult your doctor before embarking on a new exercise regime. Before signing up for a class, ask if you can observe one to see if it offers the type of movement that you are after. Talk to the instructor to gauge his or her level of expertise and to find out more about the type practiced.

Lastly, don’t despair if you don’t experience results immediately. Most medical research indicates that the full effects of the benefits are only felt after 12 weeks.

Phil writes about martial arts for the South Africa travel & adventure directory, Leeulekker.

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