Regulate blood pressure: Research has shown tai chi has other benefits, too. Participants in the Atlanta study also had lower blood pressure at the end of the study; and a 1999 study that looked at people with multiple sclerosis who practiced tai chi found that it contributed to an overall improvement in the quality of life for people with chronic, disabling conditions.

Pain relief: With slow movements as fluid as silk, the gentle Chinese practice of Tai Chi seems tailor-made for easing sore joints and muscles. Doctors recommend tai chi for people with a variety of musculoskeletal conditions because it improves flexibility and gradually builds muscle strength.  "There's no doubt that tai chi, done properly, can be a beneficial exercise for people with arthritis," says Paul Lam, MD, a Sydney-based family practitioner.

Controlled studies prove tai chi specifically benefits people with arthritis by reducing pain or inflammation.  There is a study from 1991 that evaluates its safety for rheumatoid arthritis patients. It concluded that 10 weeks of tai chi classes did not make joint problems worse and says the weight-bearing aspects of this exercise have the potential to stimulate bone growth and strengthen connective tissue.


Tai Chi Classes

Tai chi classes are usually small, with fewer than 20 people of diverse ages. It's common to see people in their 80s alongside students in their 20s and every age in between.

Tai chi classes usually last about one hour. Each time begin with a gentle warm-up and breathing exercises or meditation to quiet the mind.

The teacher demonstrates individual poses and then leads the class through the sequences, step by step, gradually linking the movements together in longer sequences. The sequences can be done slowly, or with more speed and energy. But movements are always soft and graceful, with careful attention to breathing and posture.

Classes end with cooling down exercises and sometimes, a short meditation. At the end of class, you should feel relaxed. If you have pain that lasts more than a few hours after class, talk to the instructor about how to change the movements to work within your limits.


Precautions
 

   1. If you have health problems, before you begin Tai Chi ask your doctor's advice about specific movements to avoid.
   2. Never push or exert yourself. The meditative effects of qi are as important as the physical exercise. Do comfortable time periods and postures with Tai Chi. Many tai chi postures are done with bent knees. If you have knee problems, you may need to adapt those movements to be safe and comfortable.  If you have a flare or sore joints and feel pain more than two hours after the class, you need to ask the teacher to guide you to the safest movements, reduce time, or stop.
   3. Tai Chi is best learned from a teacher who can make sure you are doing the movements correctly. After learning the basics of Tai Chi, you can practice on your own or with a video or book.  {/slide}

How often and how much should you practice Tai Chi?

It’s better if you can practice Tai Chi daily.  Five minutes a day is better than 2 hours once a week.

The practice can take as few as five minutes or can last as long as an hour per session. It depends on your objective and physical condition.  Elderly people and people with chronic conditions should gradually build up the length and number of practice sessions, aiming for about 30-60 minutes for most days. A simple indication of how long your first practice sessions should be is the length of time you can walk comfortably at a steady pace.