Tai chi walking for women over 40
Tai chi walking is ordinary walking made slow: you place the heel first, shift your weight over the foot, then lift the other. It is low impact and takes about 12 minutes with no equipment, and the routine below is for women over 40, and for anyone else who wants to try it. The National Institute on Aging lists tai chi among its balance exercises.
What the sources say
Tai chi is a practice that involves a series of slow, gentle movements and physical postures.
National Center for Complementary and Integrative Health (NIH), Tai Chi: What You Need To Know
Tai chi is one of the National Institute on Aging's balance exercises. Have a sturdy chair, person or wall nearby to hold on to.
National Institute on Aging (NIH), Three Types of Exercise
Tai chi appears to be safe: a 2019 review of 24 studies (1,794 participants) found adverse events about as often as with another activity or none.
National Center for Complementary and Integrative Health (NIH), Tai Chi: What You Need To Know
The Older Adult Compendium lists "Tai Chi, general" at 3.8 MET60+ and "Tai Chi, chair, general" at 2.8.
Compendium of Physical Activities, Older Adult Compendium
The numbers, worked out
| Time | Move | How |
|---|---|---|
| 0 to 2 min | Stand and breathe | Feet hip width apart, knees soft, hands low in front of you. Breathe in slowly through your nose and out through your mouth, five times. |
| 2 to 4 min | Shift your weight | Move your weight onto your right foot, then your left, slowly, with a hand on a counter or chair. Keep both feet on the floor. |
| 4 to 7 min | Tai chi walk, forward | Lift one foot and place the heel down first, then roll onto the toes as your weight moves over. Pause, then step with the other foot. Take six slow steps, turn, and come back. |
| 7 to 9 min | Add the arms | Repeat the walk and let your arms float up to chest height as you step and drift down as you pause. Keep the movement small. |
| 9 to 11 min | Walk a small circle | Walk a slow circle about two steps across, heel first, eyes up and forward. Change direction halfway. |
| 11 to 12 min | Close | Stand with your feet together, hands low. Breathe in as your hands rise, out as they lower, three times. |
Go slowly and keep a wall, counter or sturdy chair within reach. Stop if a move does not feel right and do the next one, or sit and breathe.
| Day | Session | Tai chi that day | Other moves |
|---|---|---|---|
| 1 | Find your feet | Tai chi opening (1 min), Tai chi step (1 min 20 s), Closing form (1 min 20 s) | 2 |
| 2 | Soft knees | Tai chi opening (1 min), Tai chi step (1 min 15 s), Closing form (1 min 10 s) | 3 |
| 3 | Clouds | Tai chi opening (50 s), Wave hands like clouds (1 min 45 s), Closing form (1 min 10 s) | 3 |
| 4 | Sound walk | Tai chi opening (50 s), Tai chi step (1 min), Wave hands like clouds (1 min 30 s), Closing form (1 min 10 s) | 2 |
| 5 | Standing like a tree | Tai chi opening (50 s), Embrace the tree (1 min 45 s), Closing form (1 min 10 s) | 3 |
| 6 | Slow is smooth | Tai chi opening (50 s), Wave hands like clouds (1 min 20 s), Embrace the tree (1 min 15 s), Closing form (1 min 10 s) | 2 |
| 8 | Part the mane | Tai chi opening (45 s), Part the horse's mane (2 min), Closing form (1 min 10 s) | 3 |
| 9 | Brush the knee | Tai chi opening (45 s), Part the horse's mane (1 min 20 s), Brush the knee (1 min 50 s), Closing form (1 min 10 s) | 2 |
| 10 | Gratitude walk | Tai chi opening (40 s), Wave hands like clouds (55 s), Part the horse's mane (1 min 10 s), Brush the knee (1 min 10 s), Closing form (1 min 10 s) | 2 |
| 11 | White crane | Tai chi opening (40 s), Closing form (1 min 10 s) | 4 |
| 12 | Arms that swing | Tai chi opening (40 s), Wave hands like clouds (1 min 10 s), Closing form (1 min 10 s) | 3 |
| 13 | Color walk | Tai chi opening (40 s), Brush the knee (1 min 20 s), Closing form (1 min 10 s) | 3 |
Each dose as the plan has it. Other moves: the session's breathing, balance and walking beside the tai chi. Day 7 is a rest day.
What to do with it
- Do the routine near a wall, a counter or a sturdy chair.
- Move slowly: small steps, soft knees and your eyes up.
- Start with the first six minutes and add the rest as it feels easy.
Keep going with a 28-day tai chi walking plan
Short daily sessions at home, a step harder as you get stronger.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.