The Benefits of Tai Chi for Osteoporosis

Slows Bone Loss

Because tai chi is a gentle form of exercise, it’s well suited to older adults. In particular, those who suffer from bone loss and are at risk of fracture. So it makes sense that researchers would ask the question, “Is tai chi good for bone density?”

Several studies have looked into this question and come back with a yes (and some “most likelies”)!

The most notable of these studies appeared in Physician and Sportsmedicine. Researchers looked at whether a regular tai chi habit can slow bone loss in women over menopausal age. The study followed 132 women who were on average 54-years-old.

These women practiced tai chi for 45 minutes a day, five days a week, for a year. The result? Their bone loss was 3.5 times slower than women who didn’t practice tai chi!⁷ (This improvement showed in their bone mineral density.)

In another study, researchers conducted a systematic review to discern whether tai chi could help slow bone loss. (A systematic review is when researchers analyze the results from a curated selection of studies on a topic!)

This particular review looked at only randomized controlled trials (RCTs). They found 20 studies that met their criteria. (That the research was recent: a peer-reviewed RCT published between January 1990 to December 2016. And relevant: tai chi was a main intervention for bone health, and at least one measure was related to BMD.)

They compiled the results from these 20 studies and came to a favorable conclusion! Their analysis suggested that tai chi helped slow bone loss in the lower back and the upper thigh bone of participants.⁶

While this research is promising, it’s by no means conclusive. Many of the studies they looked at lasted only 12 weeks. This is of note because a full bone remodeling cycle is at least 24 weeks.

So keep in mind that some anomalies may exist as a result of study design. In particular, the length of a study in relation to a full bone remodeling cycle. But the majority of quality research suggests tai chi is beneficial for bone health!

It’s important to remember that exercise alone is highly unlikely to increase bone density. For the best results, tai chi should be incorporated into a lifestyle that includes a nutrient-rich diet and low exposure to toxins. To learn more about how exercise affects bone density, visit our exercises page!

How does this apply to osteoporosis?

The research looks positive when it comes to tai chi and bone density. We know that exercise alone can’t increase bone density, but tai chi does appear to slow bone loss. Common sense also suggests that tai chi is good for osteoporosis. It’s a weight-bearing exercise after all! It involves supporting your body weight through your feet, legs, hands, and arms. And weight-bearing exercises help strengthen bones!

Reduces Fracture Risk

The slow, measured movements of tai chi promote body awareness and balance. These qualities are key for reducing the risk of fracture!

It makes perfect sense. The more aware you are of your body and the more balance you have, the less likely you are to fall. Therefore the less likely you are to suffer a fracture! Let’s have a look at some research to back this claim.

A randomized control trial compared Parkinson’s patients who practiced tai chi, resistance training, or stretching. They found that tai chi training seemed to increase balance and reduce falls (note that resistance training also reduced falls!).⁸

In a large scale study, researchers looked at 159 intervention trials to see what types of exercise could reduce fall incidence in older people. Most of these trials compared an intervention like tai chi with no intervention (or an intervention not expected to reduce falls!)In the end, only a select few interventions succeeded at reducing fall risk. Group and home-based exercise programs and home safety interventions helped. And tai chi significantly reduced the risk of falling!⁹

How does this apply to osteoporosis?

For someone with osteoporosis, a fall can be devastating. Practicing regular tai chi can help you develop better balance and body awareness. And both these things can help you avoid a tumble. The fact that tai chi can reduce the risk of falling (and therefore fracture) is reason enough to take it up!

Arthritis Relief

Rheumatoid arthritis and osteoarthritis can cause unbearable joint pain. But research indicates that exercise can help alleviate arthritis symptoms.¹⁰

In fact, arthritis foundations all over the world support tai chi as a natural treatment option.¹¹ We have the following research to thank for their support.

In a randomized clinical trial, researchers looked at the effects of 12 weeks of tai chi on older women with osteoarthritis. They compared the tai chi group to a control group who didn’t perform the exercise.

They concluded that tai chi helped improve arthritic symptoms, balance, and physical functioning!¹² But they noted that a longer study with more subjects is needed to confirm the use of tai chi for arthritis management.

Nine systematic reviews [1, 2, 3, 4, 5, 6, 7, 8, 9] have also looked into tai chi for osteoarthritis relief. The two largest reviews included nine RCTs! All eight reviews reported that tai chi may relieve arthritis pain.

Though more research is needed, the evidence that tai chi relieves arthritis symptoms is starting to stack up!

How does this apply to osteoporosis?

There’s a well-established link between arthritis and osteoporosis. In fact, one in four people with rheumatoid arthritis will also develop osteoporosis. In our article on natural remedies for arthritis, we explained that the link between the two is inflammation. So, an exercise that relieves arthritis may, by extension, be beneficial for osteoporosis!

Reduces Stress

Tai chi’s moniker, “meditation in motion”, says it all. The deep breathing, the repetitive motion, the single-minded focus… it’s easy to understand how tai chi is good for stress. But let’s take a look at some proof anyway!

In an RCT, researchers looked at whether 12 weeks of tai chi reduced anxiety in stressed but otherwise healthy people. They compared a tai chi group with an exercise group and a wait-list group. The tai chi group practiced at home after a learning period while the exercise group engaged in supervised workouts at a fitness center.

To determine stress levels, researchers looked at several measures including: the State Trait Anxiety Inventory, Perceived Stress Scale, blood pressure and heart rate variability, visual analogue scale, and Short Form 36.  

Their conclusion? Tai chi reduced stress levels and provided a safe, cost-effective, and less physically demanding alternative to other forms of exercise!¹³

How does this apply to osteoporosis?

The fear of fracture. The fear that you might lose your independence. The fear that you might become a burden to your family. These are just a few of the fears that come with osteoporosis. Psychological and mental stress can weigh heavily on a person suffering from bone loss. If practicing tai chi can help relieve that stress, then it’s definitely worth a go!

Enhances Sleep

Lying in bed, sleepless, running through your fears and worries in your head… we’ve all been there! Sleep can be a real pain at times. The good news is that exercise can help.  

Tai chi, in particular, enhances sleep. It makes sense that a practice that relieves stress would also be good for sleep. And there’s some research to back this assumption.

In an RCT, researchers looked into the effects of tai chi on sleep quality, balance, and cognitive performance. Participants in this study were between 60 and 79 years old and sleep quality was measured using the Pittsburgh Sleep Quality Index (PSQI).

They were divided into two groups: a tai chi group and a control group. The tai chi group participated in a six month training program while the control group was instructed to maintain their routine.

In the end, the tai chi group reported better scores across the board! The researchers concluded that tai chi is indeed beneficial for sleep quality.¹⁴

A systematic review published in February of 2019 supports this theory. In this review, researchers evaluated the effect of mind-body therapies (MBTs) on sleep quality. These MBTs included tai chi, meditation, qigong, and yoga.

After analyzing 49 relevant studies, researchers found that MBTs significantly improved sleep quality!¹⁵

How does this apply to osteoporosis?

It can be difficult to get a good night’s rest when you’re stressed or suffering from aches and pains. And osteoporosis can cause both these things. Yet getting good quality sleep is crucial for overall health (bone health included!). So if practicing tai chi helps you get better sleep, that’s a win for you and your bones.

Fibromyalgia Relief

An estimated 10 million people in the U.S. suffer from chronic pain caused by fibromyalgia. Fibromyalgia is widely misunderstood, and there is no cure yet.

But research is starting to dig deeper! And there are some natural options that can help ease symptoms. Tai chi is one of these options. Many people with fibromyalgia practice tai chi for its soothing effects. And there’s research to prove that it works!

In an RCT, researchers looked at how tai chi stacked up against aerobic exercise for fibromyalgia relief. They also looked at whether the effectiveness of tai chi depended on duration.

In the end, tai chi resulted in similar or greater improvements than aerobic exercise. Participants who practiced tai chi for longer experienced the greatest improvement. Researchers concluded that tai chi may be considered a therapeutic option for fibromyalgia.¹⁶

Other researchers came to a similar conclusion in a single-blind, randomized trial. In this trial, they compared tai chi with wellness education and stretching for fibromyalgia. They followed 66 participants for 12-weeks to come to their conclusions.

They found that the tai chi group had clinically important improvements! They stated that while more research is needed, tai chi may be a useful treatment for fibromyalgia.¹⁷

How does this apply to osteoporosis?

If you suffer from fibromyalgia, you may be at risk of developing osteoporosis. This is because the drugs commonly prescribed to ease fibromyalgia symptoms can wreak havoc on your bones. If this is the case for you, then practicing tai chi may help you maintain your bone density (and stave off osteoporosis!).