Tai chi step: how to do it
A single small step taken as quietly as a cat. The image: a cat testing a patch of ice, with the foot landing softly and the weight arriving last. Works: balance, walking and legs.
How to do it
- Stand beside the counter or the wall, one hand on it. Feet hip-width apart, knees soft.
- Shift your weight onto your left foot.
- Slide your right foot forward about half a foot's length, touching the floor with your heel first and your toes up.
- Roll the foot down slowly. Move your weight forward when you feel steady.
- Shift back and bring the foot in. Do 4 steps, then turn around slowly in small steps, one hand on the wall or counter, so it is on your other side. Do 4 steps on that side.
As you go
- Light foot, quiet landing.
- Keep your steps tiny and your knees soft.
- Breathe out as you shift. Keep breathing.
What it works
- Works
- balance, walking and legs
- Position
- Standing, with a hand on a support
- Have nearby
- a sturdy chair, a counter
- Effort
- Moderate
An easier and a harder version
Touch the heel forward only, without moving your weight onto it, then bring it back.
Take 8 steps each side, or move a little farther along the counter between steps.
Sit tall, feet flat. Slide your right foot forward on its heel, roll it down, then slide it back. Switch sides.
Take care
- Balance: keep a hand on the wall, counter or chair back. Take small steps only.
- Sensitive knees: keep the step short and the knee soft.
- Hips: keep the steps small.
Where it is in the plans
In our walking plan: 4 of 28 days, first on day 1, Find your feet.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 4 of 28 days: 1 to 2, 4 and 17 | Day 1, week 1: Find your feet | 1 min 20 s |
| Walking plan, round 2 | 4 of 28 days: 2, 4, 9 and 17 | Day 2, week 1: Soft and strong | 2 min 5 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 20 s | One hand on the support. 4 tiny steps each side. |
| 3 | 17 | 1 min | One hand on the support. 4 tiny steps each side. |
In the plan, this move plays as a looping video with a spoken cue.
Tai chi step: day 1 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Tai chi is a balance exercise. Have a sturdy chair or wall nearby.
National Institute on Aging (NIH), Three Types of Exercise
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.