The gentle, fluid movements of tai chi can go a long way to keep osteoporosis at bay. By Estelle Low.
Don’t dismiss tai chi as an activity exclusive to senior citizens. This slow-mo exercise and Chinese martial art form can actually work up a sweat with its weight-shifting, stretching and balancing movements that improve flexibility and balance.
What’s more, it helps to actually strengthen muscles, protect joints and maintain bone mineral density (BMD). This is important since low BMD is associated with osteoporosis. Jennifer Chung, master trainer and owner of Tai Chi for Health Taichi SJY LLP, develops this eight-step sequence to help you build stronger bones.
“The slower you go, the tougher and more effective the workout will be,” she says. And avoid locking joints while doing tai chi. The movements are meant to increase the flow of qi or energy in your body.
How it works Do these moves in sequence at least thrice a week and complete two full sequences each time.
You’ll need Sports shoes with good support, space to move about and a soothing soundtrack (optional).
Sequence of Steps: 1-2/3-2/4-2/5-2/6-2/7-2/8