An Orthopaedic Surgeon’s Take on T’ai Chi for Seniors

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Frequent Problems with Aging

  • Decreased activity
  • Gradual weight-gain
  • Muscle loss and weakness
  • Osteoporosis/bone loss
  • Loss of balance and unsteadiness
  • Frequent falls
  • Fractures of wrist, spine, and most seriously, the hip (80% over 65 and 70% in women)

Effective Exercise Program for Seniors

  • Aerobic conditioning
  • Strength training
  • Flexibility and agility exercises

T’ai Chi

  • Flexibility/agility program of exercises, breathing, and movements based on Chinese practices
  • Integration of mind and body in slow, circular movements and changes in the center of gravity
  • Though not all are unequivocally proven, there is a growing body of scientific literature reporting a multitude of psychological and physiological long-term health benefits
    • Increased self-confidence and sense of well-being
    • Statistically significant improvement in self-assessed health
    • Significant improvement in self-efficacy for arthritis symptoms
    • Significant improvement in level of tension
    • Significant improvement in satisfaction with general health status
    • Reduced somatic symptoms of depression
    • Improved physical functioning
    • Reduced fatigue
    • Significant improvement in glucose control, diabetic self-care activities, and quality of life of patients with type 2 diabetes
    • Improved diet quality and coronary heart disease risk factors, such as LDL particle size (when T’ai Chi added to diet education)
    • Positive impact on cardiovascular fitness
    • Reduced blood pressure
    • Positive impact on muscle strength
    • Increased muscle endurance
    • Increased bone density
    • Improved postural stability
    • Improved body balance
    • Decreased fear of falling
    • Decreased falls and reduced risk of hip fractures (according to OrthoInfo from The American Academy of Orthopaedic Surgeons)

CONCLUSION

Now that I’m a senior myself, I recently decided to practice what I’ve preached for years.  In addition to aerobic and strengthening exercises, I’ve been doing T’ai Chi at Farmington Country Club with Hiromi Johnson, a very well-known and respected, internationally certified instructor from Charlottesville  T’ai Chi Center.  I recommend that others, especially seniors, do everything possible – INCLUDING IMPROVEMENT OF BALANCE – to prevent a hip fracture and its often dreadful consequences.  To complete a fully effective exercise program, if possible and available, START T’AI CHI!

Michael Kovac, M.D.
Fellow, The American Academy of Orthopaedic Surgeons