Weight shift: how to do it
A slow rocking from one foot to the other. The image: pouring water from one bowl to another and back. It teaches your feet to feel the floor before you step. Works: balance, legs and hips.
How to do it
- Face the wall, about a forearm's length away, both hands flat on the wall at shoulder height. Or use a kitchen counter. Feet hip-width apart, knees soft.
- Breathe out and slowly move your weight onto your right foot, until it carries most of you.
- Keep your head over your hips and your chest tall.
- Breathe in and pour your weight back through the middle to your left foot.
- Rock side to side 8 times, slowly.
As you go
- Move like pouring water, smooth and unbroken.
- Keep both soles on the floor the whole time.
- Breathe out as you shift. Keep breathing.
What it works
- Works
- balance, legs and hips
- Position
- Standing, with a hand on a support
- Have nearby
- a wall, a counter
- Effort
- Moderate
An easier and a harder version
Shift only an inch or two, with both hands on the support.
Hold each side for 3 breaths, or do 12 reps. Keep both hands on the support.
Sit tall with your feet flat. Press down a little more through your right foot, then your left, rocking slowly from side to side.
Take care
- Balance: keep at least one hand on the wall, counter or chair back.
- Sensitive knees: keep the standing knee soft.
- Sensitive hips: shift a smaller way.
Where it is in the plans
In our walking plan: 8 of 28 days, first on day 1, Find your feet.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Walking plan | 8 of 28 days: 1 to 3, 5, 8, 11, 16 and 18 | Day 1, week 1: Find your feet | 1 min 10 s |
| Walking plan, round 2 | 5 of 28 days: 2 to 3, 5, 15 and 25 | Day 2, week 1: Soft and strong | 1 min 20 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 10 s | Both hands on the support. Rock side to side 8 times. |
| 2 | 8 | 55 s | The base for today's stepping move. |
| 3 | 16 | 1 min | Rock gently from foot to foot, hands on the support. |
In the plan, this move plays as a looping video with a spoken cue.
Weight shift: 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.