This fact sheet has been written for people with osteoarthritis to provide general information about tai chi. It includes information about the benefits of tai chi and how to get started. This sheet does not provide individual exercises or specific advice for each type of arthritis.
What is Tai Chi?
Tai chi is an ancient, Chinese martial art form that is practiced around the world as a type of gentle mind body exercise. It involves slow, gentle, and coordinated movements with deep breathing and mindfulness (being fully present). It helps to give the person a sense of relaxation and greater awareness of their movements, breathing and mental state. It is also said to help improve the flow of life energy, or Qi (pronounced ‘chee’), through your body.
Are there different types of Tai Chi?
Tai Chi is typically practiced through a sequence of movements referred to as 'postures.' A sequence of ‘postures’ is known as a Form. There are 5 main styles of Tai Chi and there can be great differences between each style. However, most forms of Tai Chi are suitable for people with osteoarthritis. This includes the Tai Chi for Arthritis program which was created specifically for people with osteoarthritis.
What is 'Tai Chi for Arthritis'?
Tai Chi for Arthritis is a program that was created in 1997 by Dr Paul Lam, with a team of tai chi and medical experts. Tai Chi for Arthritis involves 12 movements or positions that are designed to be safe and beneficial for people with osteoarthritis. Instructors of the program are trained to understand osteoarthritis and ensure the movements are safe for participants. Tai Chi for Arthritis classes begin with warm-up exercises. The instructor then demonstrates and teaches one or two movements per lesson. You will be encouraged to learn the movements properly and slowly, working within your comfort limits. The lesson ends with cool-down exercises.
You can learn Tai Chi for Arthritis in a class led by a trained instructor online at home. https://www.onlinetaichilessons.com/tai-chi-for-arthritis/ This program is also available as a DVD resource and is available in English, Chinese (Mandarin), Italian, German, French and Spanish.
Exploring the benefits of Tai Chi for managing osteoarthritis?
In general, Tai Chi has been shown to:
- decrease stress
- increase muscle strength in the lower body
- improve balance • improve posture
- improve cognitive function
- improve sleep quality
- reduce risk of falling in older adults Studies show that Tai Chi can help reduce pain and stiffness felt by people with osteoarthritis.1-3 The movements gently exercise most of the muscles and joints throughout the body and can improve your flexibility and ability to move. Practicing Tai Chi may also help you to relax and improve your sense of comfort, which is also important in helping you deal with pain.3 Tai Chi provides a holistic approach to improving physical and mental well-being for people with osteoarthritis.3
Who can do Tai Chi?
Tai chi can be suitable for people with osteoarthritis of any age and fitness level if:
- the form of Tai Chi involves slow, gentle movements that are suitable for people with arthritis
- you can work at your own level and pace during the class
- you learn from a qualified instructor who:
- understands osteoarthritis
- ensures the movements are safe for you and your ability
- shows you how to change or adapt the movements if they are causing pain or discomfort.
The movements of the Tai Chi for Arthritis program have been specifically designed to be safe for people with arthritis.
How often will I need to practice Tai Chi?
If you join a tai chi class you should aim to attend once or twice a week and practise one or two movements for about 10 to 30 minutes per day. If you learn at home, you can set your own pace. Either way you should gradually build up your practice sessions and aim for about 30 minutes on most days. If you engage in Tai Chi more frequently, the benefits you experience will be longer lasting. Try to include Tai Chi practice as a habit in your daily routine.
What should I look for in a Tai Chi class?
It is important to find a qualified instructor who understands osteoarthritis and how to make the class safe for you. Before you start, ask if the style of tai chi being taught in the class is suitable for people with your condition, ability and fitness level. Depending on where you live, you may be able to join a class specifically for people with osteoarthritis such as a Tai Chi for Arthritis class. Your local Arthritis Office can help you find instructors who teach the Tai Chi for Arthritis program.
How do I get started?
- Contact your local Arthritis Office for details of Tai Chi for Arthritis classes in your area. You can find your local arthritis office here: https://arthritisaustralia.com.au/contact-us/
- If there are no classes in your area, you can learn Tai Chi for Arthritis online - https://www.onlinetaichilessons.com/tai-chi-for-arthritis/
- To find other suitable tai chi classes in your area, ask your doctor or healthcare team or contact your local community health centre, fitness/leisure centre or council.
Your healthcare team can give you more advice and information about whether any of these or other treatments might be useful for you.
Other resources
Podcast/Websites
- Tai Chi Association of Australia (TCAA): TACC gives a range of Tai Chi schools/instructors options across Australia. You can choose one based on location https://www.taichiaustralia.com/schools.html
- Wushu Tai Chi & Qigong Australia (WTQA): https://www.wtqa.org.au/online
- Free video programs online from Tai Chi Australia: https://www.taichiaustralia.com.au/tai-chi/tai-chi-for-everyone
Tai Chi for Health Institute (TCHI): https://taichiforhealthinstitute.org/instructors/
Books
Book: Tai Chi for knee Health https://books.google.com.au/books/about/Tai_Chi_for_Knee_Health.html?id=7XxAzAEACAAJ&source=kp_book_description&redir_esc=y
References
The below references have been used to develop this fact sheet with the most up-to-date evidence available.
- Gibbs AJ, Gray B, Wallis JA, et al. Recommendations for the management of hip and knee osteoarthritis: A systematic review of clinical practice guidelines. Osteoarthritis and cartilage. 2023;31(10):1280-1292.
- Gray B, Gibbs A, Bowden JL, et al. Appraisal of quality and analysis of the similarities and differences between osteoarthritis Clinical Practice Guideline recommendations: A systematic review. Osteoarthritis and Cartilage. 2024.
- Kelley GA, Kelley KS, Callahan LF. Clinical relevance of Tai Chi on pain and physical function in adults with knee osteoarthritis: An ancillary meta-analysis of randomized controlled trials. Science Progress. 2022;105(2):00368504221088375.
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This website has been independently developed by Arthritis Australia for Australian users. We thank our sponsors for their support for an unrestricted, educational grant to fund its creation.
