Green tea Tai chi involves slow and deliberate movements, which makes it a form of exercise almost anyone can do. It is a martial art, but it’s not essential to use weapons or aggression to practise it.
Researchers at the Laura W Bush Institute for Women’s Health at the Texas Tech University Health Sciences Centre assessed the health of 171 women, with an average age of 57. All had weak bones but did not display full-blown osteoporosis. They then divided the women into four different groups: one group was given a placebo pill and no exercise instructions; the second was given green tea supplements (containing polyphenols); the third was given a placebo supplement and instructed to do tai chi three times a week; the fourth group was given both the green tea supplements and the three-times-a-week tai chi.
During the six months of research, the women’s blood and urine samples were collected and their muscle strength assessed. The green tea supplements produced significant improvements in bone health at the three-month stage; tai chi improved bone health at the six-month stage. Muscle strength was also improved at the six-month stage. Study participants reported feeling better emotionally and physically and that their quality of life had improved too.
Furthermore, both the supplement and tai chi had beneficial effects on oxidative stress, reducing its effects. This is important as oxidative stress is a precursor to inflammation, which can lead to osteoporosis, heart disease and many other illnesses.
For the study, women took green tea supplements of 500mg per day. "The tai chi class met three times a week for one hour each time," says Professor Chwan-Li Shen, lead study author. "And they had a tai chi instructor leading the class."
If you’d like to know more about tai chi, go to www.taichiunion.com where you can find a teacher, and learn more about what it involves.
First published May 12, 2011