Effectiveness of a combination of Tai Chi plus Thera-bands on stress, depression, anxiety, pain, ans well-being in older sedentary office workers: a pilot randomized controlled trial

Intervention group used Tai Chi combined with resistance training (i.e. Thera-band resistance training). The first 10 forms of the Yang style Tai Chi was used. Participants practiced Tai Chi while holding a Thera-band by both hands three time per week for 12 weeks plus a 2-week learning stage. Each session lasted for 45 minutes, including 10-minute warm up, 30-minute Tai Chi plus Thera-band exercise, and 5-minutes cool down. The resistance training was performed using Thera-Band®, The Hygenic Corporation, Akron, OH, USA. One professional Tai Chi teacher conducted the sessions, each session had a minimum 1 person, and maximum 5 person. The intervention was undertaken in Griffith University, QLD, Australia (Nathan campus, Mount Gravatt campus, and Gold Coast campus). Sessions were conducted in the seminar rooms in these three campuses of Griffith University. Tai Chi and resistance training were administered during the same sessions. Attendance rate was recorded by signing participants' names on the attendance table of each session. Class capacity was also recorded. Resistance training was used in conformed to the guideline of physical activity recommended for the elderly. Participants used the low resistance intensity at learning stage, and then adjusted to the higher intensity every fortnight if participants reported their rating of perceived exertion (RPE) at a level below five on the RPE scale during the intervention. Exercise intensity was progressively increased by adjusting the width of grip (based on the Thera-Band® force-elongation table) or adapting the resistance of the Thera-bands from tan to yellow and further to black.