“Does anybody else have osteoporosis?” one of my newer Tai Chi students asked the class during a break in my seniors’ class this week. A couple women nodded their heads in a ‘yes’.
“No, I don’t have osteoporosis, but I do have osteopenia, one woman added. A couple others nodded ‘yes’ to that remark.
“Well, I want to do everything I can not to take medication for this. Once I start, I think I might be on it for life. I need to see what my doctor says next week, but I don’t like the idea of taking strong medication for this. What else can I do?”
“Do you take calcium and magnesium?” “Foods with calcium and Vitamin D can help.” “I had to cut back on salt and caffeine.” “Exercise. Exercise can help.” Each class member had some valuable input on the subject.
“Let’s talk a bit about exercise,” I said. “Walking is great because it’s weight-bearing, which can help strengthen bones. Walking outside is great but the cold days of winter can make that a challenge. However, we do walking, intentional walking in every Tai Chi class – forward, backward and sometimes pivoting in and out of a bow stance. Not only does that help with balance, it’s weight-bearing and can be good for our bones.” More nodding of heads.
I added, “Walking once a week in class is a start, but the real benefit from that practice is to do it at home at least a couple times a week. Even with limited space in a condo, the walking we do doesn’t need much space. The key is getting yourself to do it, setting aside time, just as you do to come to class.”
“Wow, I hadn’t thought of that,” the woman, who originally asked the question, said. “I have to try to be focused to do that.”
The weight-bearing aspects of shifting weight and walking through Tai Chi may have positive benefits for our bones. However, there is an additional benefit to being in a class. We help each other out. Even if the student ends up with medication, all the good advice she received will certainly be of benefit.
