Posted on: 24.07.2021 Posted by: Drlark Comments: 0

June 13, 2004


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

The Role of Our Bones

The Bone Matrix

Four Steps to Stronger Bones

Keep it SIMPLE Bone Health tip — Flaxseed

Nutritional Therapies

Supplements for Stronger Bones

Increase Your Soy Intake

Foods that Break Down Bone

Complementary Therapies

An Ancient Solution to a Modern Problem

Tie Dye Smoothie



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