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Tai Chi for Osteoporosis


Product Description

*ALSO AVAILABLE as Online Streaming Video: Visit Dr Paul Lam Online Tai Chi Lessons (


Tai Chi for Osteoporosis - DVD

Improve balance and reduce the risk of falling
Duration: 90 mins.

Designed to build strength, improve balance and better health. This two part program can enhance quality of life and reduce the risk of falls.

"Osteoporosis Australia supports the Tai Chi for Osteoporosis program designed by Dr Paul Lam" Judy Stenmark, CEO, Osteoporosis Australia.

"Tai Chi may help people with osteoporosis to improve their muscular strength, co-ordination and balance." Professor Markus Seibel, Endocrinologist, Concord Hospital, Sydney.

"Tai Chi is a fabulous exercise for older adults as it fulfills many of the outcomes we wish to achieve." Professor Shona Bass, Population Health, Deakin University, Melbourne.

There are numerous forms of tai chi and they differ significantly. Dr Lam has designed this easy-to-learn, effective and safe program for people with osteoporosis. Medical studies have shown tai chi improve balance, reduce falls and slow down the loss of bone density. Tai Chi movements from these studies have been incorporated in this program.

The Creator / Producer

Dr Paul Lam, a family physician in Sydney, Australia, is a world leader in the field of tai chi for health improvement. Dr Lam and his team of experts have created several Tai Chi for Health programs to improve people"s health and well-being. He is a past international competition gold medalist, and a producer of several best-selling DVDs and an author of Tai Chi books.


The program commences with medical experts who explain osteoporosis and how the program can be helpful. Without prior Tai Chi knowledge, you can learn from Dr Lam"s step-by-step instructions. For further improvement, there are Advanced Instructions. A demonstration of Dr Lam performing the set is provided for revision at the end.

The Set

1. Commencement form
2. Open and close
3. Wave hands - left side
4. Brush knees
5. Kicks
6. Repulse monkey
7. Wave hands - right side
8. Finishing forms

How to Use this DVD/Video

This program is designed for an average learner to complete in 3 to 6 months, spending half an hour a day. There is no advantage in learning it in a hurry. It is not how quickly you learn the program, it is how well you learn it that gives you maximum health benefits and enjoyment. With tai chi, often the people who learn slowly gain more benefits and progress further.

If you are unable to do the forms exactly as shown on the DVD/video, you should do what you can within your comfort zone and visualize doing it as shown. Visualization can give health benefits and improve tai chi.

Schedule a regular time each day to practice. Following a daily practice routine is an excellent way to learn, enjoy and benefit from tai chi. You can learn the program alone or find one or two friends to study together. Learning with others can be more fun, and you can encourage and check each other. Between ½ and one hour is a good length of time to practice daily.

Dr Lam recommends learning one movement per session, practice at least three sessions before learning the next. Remember to warm up prior and cool down after your session. It is best to practice until the feel and rhythm of your tai chi becomes comfortable before progressing to the next movement.

Tai chi is different from other exercises. Initially you may feel awkward and clumsy, be prepared to spend some time getting used to this. Generally, after about three months, you get past it and begin to really enjoy tai chi. Medical studies have shown people gain significant health benefits after three months of tai chi. Chances are by then you will feel healthier, stronger and enjoy a better quality of life. Give yourself a chance by persevering -- your life is worth it.

When you reach the end of the recording, you can practice with Dr Lam by following him as he demonstrates the whole set with his back to you.

If you wish to learn more from Dr Lam"s instructional DVD/videos, try Tai Chi for Arthritis Part I and Part II if you enjoy the internal aspect. If you prefer a more complex and challenging set, the 24 Forms may suit you. Feel free to write to Dr Lam for any advice or information. Enjoy the journey to the world of tai chi and better health!

Product Videos

  • Tai Chi for Os...
    Enjoy this Free Lesson from Dr Paul Lam's TAI CHI FOR OSTEOPOR...

Product Reviews

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  1. Easy to follow instructions 5 Star Review

    Posted by on 19th Jan 2021

    I found this DVD made it easy to learn Tai Chi for Osteoporosis at home.
    The detail of the instructions, including the demonstrations from different angles instilled confidence in me as I was learning.
    The information in the DVD about osteoporosis and how this program can be used safely to manage the condition was very motivating.
    Learning with this DVD is an enjoyable experience.

  2. Excellent video 5 Star Review

    Posted by on 12th Sep 2020

    The video is very easy to follow and contains some wonderful material. I look forward to doing it every day as part of my long term exercise routine. It is of great value. Thank you Dr Lam.

  3. Tai Chi for Osteoporosis 5 Star Review

    Posted by on 12th Dec 2019

    I bought this DVD about a month ago, for my ageing and frail aunt who suffers from Osteoporosis and Arthritis. She started learning Tai Chi just over a year ago to help assist her with strategies and methods at improving her health and quality of life. Dr Lam was recommended to her by her instructors who use this style and methods in their classes. She finds Dr Lam's DVD perfect for practising at home, as her instructor teacher uses the same movements as Dr Lam. The DVD is easy and simple to follow with added element of providing other information from experts in relation to osteoporosis. Dr Lam's explanations and modelling of techniques are thorough and precise; as he explains how to do the tai chi correctly and effortlessly. She also enjoys the consistent reinforcement of moves and correct posture and technique. She feels her bother her physical and mental health have improved by following Dr Lam's advice and methods. Highly recommend.

  4. Excellent introduction to Tai Chi for beginners with osteoporosis 5 Star Review

    Posted by on 13th Mar 2018

    I have just started classes at U3A to learn Tai Chi to help my balance and prevent falls with osteoporosis. I find Dr Lam's DVD perfect for practising at home all that I learn in class. My teacher uses the same movements as Dr Lam so it is wonderful to have the reinforcement. Thank you for the clear directions and very professional approach.

  5. Tai Chi for osteoperosis 5 Star Review

    Posted by on 24th Apr 2017

    I bought this DVD about a month ago, and I am very happy with it, it is very easy to follow, and I can stop it whenever I need to and practice the moves. I am really loving it.

  6. Tai Chi for Osteoporosis 4 Star Review

    Posted by on 7th Dec 2016

    I found this DVD very helpful and use it on a regular basis. Quite a few people in the group have also found it very helpful. The detail of the instructions is great and the info on osteoporosis is very informative.

  7. Help for osteoporosis 4 Star Review

    Posted by on 21st Apr 2014

    Dr Lam's DVD thoroughly explains how to do the tai chi set as well as giving other information from experts in osteoporosis.

  8. Osteoporosis Tai Chi - Another winner 5 Star Review

    Posted by on 3rd May 2012

    Congratulations Dr Lam and your team, this one is another winner. I have had several clients ask for a specific TC set for osteoporosis. We as leaders know that TCA is very effective and safe for osteoporosis when practised as recommended, but this DVD gives some very good information from respected doctors and from Osteoporosis Australia that will definitely help clients to understand their condition and how the set can help with management.