Look after yourself for healthy life by QiGong, Tai Chi and Reiki  by Tunde at Tunde-World

Osteoporosis and Tai chi

Osteoporosis and Tai chi

Osteoporosis comes from ‘osteo’ meaning bone and the greek word por (passage) ie simply it means porous bone. Normal bone is composed of a mixture of calcium and other minerals such as magnesium and phosphate. It is also made up of collagen (protein), which forms the structural framework of bone.

Osteoporosis occurs when there is a loss of mineral from bone mainly in the form of calcium as well as architectural loss of normal bone structure. The loss of mineral content of the bone is referred to as a loss of bone mineral densityin the bone. Ref

Osteoporosis causes no symptoms and the only signs may be:

  • a loss of height as you age caused by compression in the spine or
  • experiencing a bone fracture from a minor knock to your limbs, or minor fall

Of all osteoporotic fractures in Australia:

  • 46% are vertebral (bones in the spinal column)
  • 16% are hip
  • 16% are wrist[1]  From

Easy ways to build better bones. Strength training, weight-bearing exercise, a healthy diet, and medication can help.


When we exert force on the bones, it stimulates them to add cells, which speeds up the process of building bone mass. Get clearance from your doctor before exercising, and work with a physical therapist to develop a program tailored to your needs. Do Tai Chi and Qigong training for 20 to 30 minutes, two or three times a week.

“Tai chi is very calming and peaceful. I’m really skeptical about talking about chakra and all that, but it gives you a better energy.”

Tai chi also offers plenty of other benefits. Recent studies have found that the slow, graceful exercise, which originated centuries ago as a martial art, can improve balance, reduce stress and offer arthritis pain relief.

A study released by researchers at Tufts Medical Center in Boston, Mass., found that tai chi can specifically reduce the pain and physical impairment of people with severe knee osteoarthritis.

Those results were no surprise to one of the biggest proponents of tai chi for people with arthritis, Dr. Paul Lam, a family physician in Sydney, Australia. Dr. Lam developed arthritis as a teenager growing up in China when malnourishment caused cartilage development problems. He began practicing tai chi to ease his arthritis pain, eventually modifying the popular Sun style of tai chi to make it easier for people with arthritis.

“A lot of people with arthritis don't know they can do tai chi,” he says. “Even though the Sun style is slow and gentle, it does have high-risk moves as well. That’s why we modified it. We took the part that was more effective for healing and put in modification so that anyone could do it.” Ref

We do 12-step created by Dr. Lam.

What do you think? Can help the health Qigong and Tai Chi to improve bone densities?

The answer is, Yes!

This is based on the science research of the 3 American Doctors of Harvard Medical Research. Please watch this video

Tai Chi is an ancient Chinese art form, consisting of exercises with gentle movements designed to build inner harmony, balance and flexibility. It has been recognized for its many health benefits such as decreasing stress and helping those who suffer arthriti, Osteoporosis etc. With practice, it can be an effective aid to good posture, health and well being.


"Tai Chi is a traditional Chinese mind-body exercise that enhances balance, strength, flexibility and self-efficacy, and reduces pain, depression and anxiety in diverse patient populations with chronic conditions (9). As a complementary mind-body approach, Tai Chi may be an especially applicable treatment for older adults with knee OA. The physical component provides exercise consistent with current recommendations for Osteoarthritis- OA (range of motion, flexibility, muscle conditioning and aerobic cardiovascular exercise) (10); the mental component could address the chronic pain state through effects on psychological well-being, life satisfaction, and perceptions of health (11).

Although Tai Chi has spread worldwide over the past 2 decades, scientific evidence to support its efficacy for knee OA has been inconclusive (12). Some benefits were shown in one large-scale randomized, controlled trial (RCT), but interpretation of its results was limited by methodological issues including enrollment of individuals with hip as well as knee OA, absence of radio-graphic confirmation, short follow-up and poor adherence (13). "https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023169/"

" Tai chi may be as good as physical therapy for arthritis-related knee pain

Which would you choose?

Does this mean you should choose tai chi instead of physical therapy if you have knee osteoarthritis? That’s not how I would interpret the results — after all, the main finding of the study was that both treatments were similarly effective at relieving pain. But it does lend credibility to the idea that tai chi can be helpful. It’s also known to have many more benefits besides pain relief, and it’s generally considered quite safe. So if it’s something you’d be willing to try, go for it!

http://www.health.harvard.edu/blog/tai-chi-may-good-physical-therapy-arthritis-related-knee-pain-201606159780  "


Osteoporosis and Tai chi