The Benefits of Tai Chi for Arthritis and Fall Prevention
Over the past 25 years, there have been almost 500 studies performed on the many health benefits of tai chi. Tai chi has been shown to increase strength, balance and flexibility, to decrease falls in older adults, and to reduce the pain and stiffness of arthritis. Unfortunately, many forms of tai chi have moves that are not suitable for everyone - especially seniors and those with medical conditions that limits movement or puts them at a higher fall risk.
While one does not need to have arthritis or balance difficulties to enjoy tai chi, the Tai Chi for Arthritis and Fall Prevention Program is an evidence-based program recommended by the Arthritis Foundation, the CDC and the National Council on Aging to reduce arthritis pain and fall risk; to increase balance, strength and flexibility; and to reduce stress.
The Tai Chi for Arthritis and Fall Prevention Program was developed by Dr. Paul Lam, a family physician in Sydney, Australia, who developed painful arthritis as a young man due to the malnutrition he experienced as a child in China. Dr. Lam used tai chi to manage his own arthritis and eventually worked with tai chi, medical and education experts to create this program.
The Tai Chi for Arthritis and Fall Prevention Program uses the Sun style of tai chi which has been modified to make it gentle on the joints, easy to learn and significantly safer for older adults than other forms of tai chi. Often described as "meditation in motion," it consists of slow, continuous movements with a focus on body awareness, posture, weight shifting and calming the mind. While the movements appear gentle and graceful, they contain a surprising internal power. Dr. Lam describes it as being like a calm, flowing river that has the power and strength to reshape the earth under its surface.
It is often wondered how tai chi, with its slow and gentle movements, can possibly provide so many health benefits. First, gentle movements that don't over stress the joints have long been known to reduce arthritis pain and stiffness. Those movements, along with the use of gentle isometric-like resistance, also builds the strength needed to support the joints and the spine, improving posture and stability.
The Tai Chi for Arthritis and Fall Prevention Program improves balance by increasing strength and the awareness of body posture and weight shifting - a surprising cause of falls in older adults. Students with balance or safety concerns can begin tai chi seated or use a chair for support until their balance improves and they can perform the movements standing with safety and confidence. Finally, tai chi reduces stress through its slow, rhythmic movements, along with increased body awareness and mindfulness that calms the mind and soothes the spirit.
The Tai Chi for Arthritis and Fall Prevention classes are taught by Diana Nielsen, a licensed occupational therapy assistant and certified instructor for the Tai Chi for Health Institute. Each class consists of warm up and cool down exercises, a review of previously learned moves and the learning of one or two new moves in a positive and supportive learning environment. Over the course of the six-week program, participants will begin to build the balance and strength that is so important in both preventing falls and in stabilizing and protecting arthritic joints.
Tai Chi for Arthritis and Fall Prevention classes are forming now in Elk Grove Village and Medinah. The cost to attend these programs is $60 for six one-hour sessions, with one session per week. Class size is limited, so register early.
Pandemic precautions will vary based on the location and can be checked when registering for the class.
The AMITA Health Rehabilitation Hospital, 935 Beisner Road, Elk Grove Village, will be hosting two classes, one starting at 9:30 a.m. on Tuesday, July 6 and another starting at 10 a.m. on Saturday, July. Register in advance for these classes by calling (847) 981-5556, option 2. If you are not able to comfortably and safely walk across a room without assistance of some kind, please inform the registration desk that you would like to do the program seated.
The Medinah Park District will be hosting a class starting at 6 p.m. on Thursday, July 15, at the Connolly Recreation Center, 22W130 Thorndale Ave, Medinah. Register in advance by calling (630) 893-2560 or visiting the park district website.
If you have any questions on the program, email instructor Diana Nielsen at at TCAFP.DN@GMAIL.COM.