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June 13, 2004 |
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Bone Health An Ancient Solution to a Modern Problem It’s important for women to maintain strong, healthy bones and to protect their bones from fractures due to falling. Aerobic and mild weight-bearing exercises contribute to overall bone health. T’ai Chi in particular has been shown to improve bone density. In fact, women who practice T’ai Chi for more than two years, will see significant improvements in bone density. T’ai Chi, a traditional Chinese conditioning exercise, was first practiced over 700 years ago. Literally translated as “moving life force,” T’ai Chi involves controlled breathing and choreographed movements that combine to resemble a deliberate, flowing dance. The graceful motions, called forms, are performed by slowly shifting your body’s weight from one foot to another while making smooth, synchronized arm, body, and leg movements. Several studies have also shown that T’ai Chi can help you avoid falls by improving your balance. In the November 1999 Archives of Otolaryngology – Head & Neck Surgery, researchers studied 22 people with mild balance disorders. Just 8 weeks of T’ai Chi training helped to improve their balance significantly. Similarly, in the May 1996 issue of the Journal of the American Geriatrics Society, researchers found that 15 weeks of T’ai Chi exercise reduced the risk of falls in persons aged 70 and older. I consider activities like T’ai Chi to be the essence of great preventive medicine. I firmly believe that if more women practiced T’ai Chi and paid closer attention to the health of her bones, they would be self-reliant and independent longer. Ideally, you should practice T’ai Chi for 30 minutes three to five times a week. However, due to the low intensity and relaxing quality of the exercise, I know many women who make T’ai Chi a part of their daily lives. If you have never tried T’ai Chi before, I strongly suggest you start with a trained instructor who can supervise your posture and movements. Once you have learned how to do the forms correctly, you will be ready to practice on your own or with a small group.
Read More on Bone Health: Getting Started Keep it SIMPLE Bone Health tip Flaxseed Nutritional Therapies Supplements for Stronger Bones Complementary Therapies An Ancient Solution to a Modern Problem
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