As we age, our bodies reabsorb bone generating cells faster than we can generate new ones. The result is decreased bone mineral density (BMD), which is an indicator of bone strength. Decreased BMD can lead to osteopenia, and osteoporosis, which make bones fragile and may contribute to fractures.
A person with fragile bones is more likely to be afraid of falling, which can lead to being less physically active. As physical activity decreases, muscle and bone strength decrease, leading to more falls. It’s a vicious cycle, and your best bet is to engage in activities that help you maintain, increase or restore your BMD. Weight-bearing exercises, like Tai Chi, can improve bone health.
Estrogen preserves bone density in both men and women. Women are more susceptible to decreased BMD because estrogen levels decrease both peri and post-menopausal. Interestingly, twenty percent of those with osteoporosis are men.Men normally have a higher BMD than women at middle age, but eventually suffer from decreased BMD as testosterone decreases. Testosterone normally converts to bone density-preserving estrogen in men. The most common cause of lower BMD and osteoporosis in males is testosterone deficiency.
Because of the greater percentage of women with osteopenia and osteoporosis, most of the research has been done on pre, peri, and post-menopausal women. Let’s take a look at several studies..
The University Medical School in Hong Kong conducted a study of women ages 50-59. One group did Tai Chi and the other did not. Bone mineral density (BMD) in the lumbar spine and proximal femur was measured at the start of the study and 12 months later. Baseline results showed that the Tai Chi group had significantly higher BMD than the control group in the lumbar spine, proximal femur, and the ultradistal tibia. At 12 months, measurements showed generalized bone loss in both groups, but with decelerated rates of bone loss in the Tai Chi group. This is the first case-control study indicating that regular Tai Chi exercise may help retard bone loss in the weight-bearing bones of postmenopausal women.
A 2004 study compared bone loss in a group of Tai Chi participants compared to a control group. The women in the Tai Chi group participated for 45 minutes a day, five days a week for one year. Their rate of bone loss on BMD was up to three-and-a-half times slower than the non-Tai-Chi group.
A 2007 study from Texas Tech University found that people (average age 79) who did Tai Chi for 40 minutes three times a week for six months had modest improvements in markers for bone formation. A May 2007 meta-analysis conducted by Peter M. Wayne, et al, showed a significant effect of Tai Chi on BMD at the spine compared with no treatment in perimenopausal and postmenopausal women.
A 2008 review in Osteoporosis International concluded Tai Chi and bone health evidence is “not convincing.” However, a 2011 review in Alternative Medicine Studies showed that Tai Chi seems to reduce bone loss in studies of postmenopausal women.
In a 2017 study on attenuating bone mineral density (BMD) loss suggest that Tai Chi is effective on attenuating BMD loss of the lumbar spine and proximal femur neck in certain populations (e.g., older adults, perimenopausal and postmenopausal women, people with osteoarthritis, and cancer survivors).
As you see, many studies suggest that Tai Chi may increase bone density and strength, as well as reduce age-related bone loss while increasing musculoskeletal strength. However, like in all research studies, results often differ and are contradictory at times. Research reviews also differ. There are many variables including the type of Tai Chi being studied. Different forms of Tai Chi have different degrees of weight-bearing postures. As well, larger and longer term studies need to be conducted, including Tai Chi’s effect on the proximal femur trochanter and total hip.
Here’s what we do know:
High impact activities are best for maintaining bone mineral density, which is why it is important to vary your activities. Using resistance workouts or weight-training are low impact and often more desirable as we age. Tai Chi is a great alternative for those who cannot perform high-intensity, high impact workouts. Movements are slow, with longer periods standing on a single leg, and slightly flexed stances, which lead to an increased load on the skeleton, especially in the lower extremities, strengthening the bones. Tai Chi’s weight-bearing, slow body weight shifting from leg to leg, may stimulate bone formation.
Tai Chi helps prevent fractures by improving balance, neuromuscular coordination, musculoskeletal strength, and postural stability, resulting in decreased risk of falls. Research has shown that it may also be an effective, safe, and practical intervention for maintaining BMD.
Bottom line: Tai Chi offers definite benefits for everyone of any age!