Tai Chi Walking for Seniors

A gentle, large-print, illustrated 28-day plan you can follow from the page alone. No videos, no equipment, no experience. About 10 to 15 minutes a day.

What is inside

• A 28-day plan that builds week by week: seated moves first, then standing with support, slow walking patterns, and finally gentle tai chi arms.
• 31 illustrated moves, each with simple numbered steps, breathing cues, and an easier and a harder version.
• Foot diagrams that show the tai chi step from above: heel, roll, shift, step.
• Bad-day routines of 3 and 5 minutes for tired, stiff, or busy days.
• Safety notes on every move, and a 28-day tracker to tick off your progress.

The four weeks

1. Week 1, Chair Foundations. Six seated moves wake up the feet, ankles, and legs.
2. Week 2, Standing with Support. Hands on a chair or counter, you learn to shift your weight.
3. Week 3, Walking Patterns. The tai chi step becomes a slow walk: forward, back, to the side, and in a figure eight.
4. Week 4, Adding the Arms. Gentle arm moves like Cloud Hands join the walk.

Who wrote it

The book is part of the Gentle Daily Habits series by Ruth Penhallow: short, plain guides to one small daily routine. Read more on the about page.

Try before you buy

Try the free starter routine: five moves from the book with drawings, plus a 28-day plan.