In previous posts we’ve discussed the significant benefits of aerobic exercise and strength training for people who suffer from chronic shortness of breath. The scientific research is clear and unambiguous – an ongoing exercise program reduces shortness of breath, improves physical conditioning and mobility, and improves perceived quality of life.
But maybe you don’t have access to the appropriate exercise equipment to begin and maintain your own exercise program. Or maybe you have such limited mobility and balance it feels too challenging to step up on a treadmill to walk. Or possibly you become quickly bored by a traditional exercise program and find that you quit due to what feels like a tedious routine.
If any of the above reasons apply to you, then I have a fun and therapeutic form of low intensity exercise for you to consider – tai chi.
A recent article from the Mayo Clinic describes tai chi as “meditation in motion because it promotes serenity through gentle movements — connecting the mind and body. Originally developed in ancient China for self-defense, tai chi evolved into a graceful form of exercise that's now used for stress reduction and to help with a variety of other health conditions…Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion.” Click here for the full text of the article.
Interestingly, there has been a significant amount of research conducted on tai chi over the past few decades evaluating its health benefits for those with cardiovascular disease, hypertension (high blood pressure), diabetes, and arthritis among other conditions. However, one has to look back to 1995 to find any studies specifically examining tai chi for COPD as an alternative to aerobic exercise in pulmonary rehabilitation programs (Lai JS, et al. Two-year trends in cardiorespiratory function among older Tai Chi Chuan practitioners and sedentary subjects. J Am Geriatr Soc. 1995 Nov; 43(11):1222-7). Despite the dearth of recent pulmonary rehab/COPD studies related to tai chi, many of the studies related to heart disease have shown impressive results from an ongoing commitment to a tai chi program.
For example, one recent review article examining studies conducted on tai chi for those with cardiovascular disease concluded, “Given the existing evidence, tai chi exercise may be a reasonable adjunct to conventional care. It may be appropriate for those unable or unwilling to engage in other forms of physical activity or as a bridge to more rigorous exercise programs in frail or deconditioned patients. Patients with early detection of cardiovascular disease risk factors (e.g. borderline hypertension) may be reluctant to begin drug therapy and nonpharmacological approaches are often welcomed. These lifestyle interventions have been recognized as important and effective strategies for primary prevention. In addition, patients with either pre-hypertension or established hypertension, who otherwise feel well, may be less motivated and find it difficult to engage in and maintain a regular exercise regimen. Finding an appropriate, nonthreatening, easy-to-perform activity that patients will maintain is critical to therapeutic success. Clinical trials have reported excellent compliance with tai chi interventions and suggest that tai chi may promote exercise self-efficacy.
Likewise, exercise is a well-recognized and effective strategy for secondary prevention in patients with established cardiovascular disease.” (Yeh GY, et al. Tai Chi Exercise for Patients with Cardiovascular Conditions and Risk Factors. Journal of Cardiopulmonary Rehabilitation and Prevention. 2009; 29:152–160)
In Dr. Yeh’s review of 29 good-quality tai chi/cardiovascular studies, many of the reviewed studies showed statistically significant improvement in subject exercise capacity, reduction in resting heart rate (pulse), reduction in blood pressure levels, improvement in peak expiratory air flow, and improved pulmonary function.
Tai chi has been shown in other studies to promote balance among elderly patients and those who are primarily sedentary (by the way, tai chi movements can be done from a seated position for those who are concerned about their balance or mobility). It also has a strong track record for exercise program compliance (meaning people tend to stick with tai chi classes longer than traditional aerobic exercise regimens).
In our opinion, tai chi is worthy of your consideration as a complementary or alternative form of exercise even though there are not recent studies conducted on COPD patients in the context of pulmonary rehabilitation. There are many tai chi DVDs available for purchase online and many fitness centers, YMCA’s, and community centers offer low-cost (and in some cases, no cost) tai chi classes. Look for DVDs and/or classes that are tailored for either the elderly or those with limited mobility for these resources have adapted the traditional tai chi movements to help people who have some level of compromised physical condition.
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