Tai chi walk: how to do it
In short
A slow, gentle walk with a quiet landing. The image: a cat on ice. Each foot lands heel first, rolls to the toes, and your weight arrives only when you are ready. Works: walking and balance.
How to do it
- Choose a short route, such as a hallway, with a wall or kitchen counter close.
- Stand tall with your arms relaxed and your knees soft.
- Step forward with your right foot, landing on the heel first, and roll through the middle to the toes.
- Move your weight forward only when your foot is down. Then step with the other foot.
- Walk slowly for the time on your page. Turn at the end with small steps, not a pivot.
As you go
- Heel, middle, toes.
- Keep your steps short and smooth, and your head tall.
- Breathe naturally. Never hold your breath.
What it works
- Works
- walking and balance
- Position
- Standing
- Have nearby
- a counter, a sturdy chair
- Effort
- Moderate
An easier and a harder version
Easier
Walk along a counter or wall with one hand on it. Pause whenever you wish.
Harder
Walk a little longer.
In a chair
Sit tall, feet flat. Slide one foot forward on its heel, roll it down, and then the other, as if walking slowly while seated.
Take care
- Balance: keep a wall or counter close. Choose a clear path with no rugs.
- Sensitive knees or hips: keep your steps short and your knees soft.
- Wear supportive, non-slip shoes.
Where it is in the plans
In our walking plan: 19 of 28 days, first on day 2, Soft knees.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 19 of 28 days: 2 to 6, 8 to 13, 15 to 20, 23 and 25 | Day 2, week 1: Soft knees | 1 min 25 s |
| Walking plan, round 2 | 4 of 28 days: 10, 12, 17 and 19 | Day 10, week 2: Crane, five breaths | 2 min 5 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 2 | 1 min 25 s | A short route, wall or counter close. |
| 2 | 8 | 1 min 5 s | Keep the same steady pace from step to step. |
| 3 | 15 | 2 min | Try in for 3 steps, out for 3. Or just breathe naturally. |
| 4 | 23 | 1 min 25 s | Quiet steps. Listen to your feet. |
Tai chi walk: day 2 of a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
The rule of thumb: at moderate intensity you can talk, but not sing.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day walking planSee the plan