Free tai chi walking starter routine
Five gentle tai chi walking moves with pictures, in order, about 10 minutes a day. Do them once a day with a sturdy chair or a kitchen counter within reach.
Safety first. This routine is general education, not medical advice. Talk to your doctor before you start, especially if you have fallen in the past year. Stop any move that causes pain or dizziness.
Your 28 days
Do the five moves, then tick the day. A missed day is fine. Pick up where you left off.
| Week | Focus | Days |
|---|---|---|
| 1 | Seated moves (1 and 2) | 1 to 7 |
| 2 | Standing with support (3 and 4) | 8 to 14 |
| 3 | Slow walking (5) | 15 to 21 |
| 4 | All five moves (gentle arm moves are in the book) | 22 to 28 |
The five moves
- Sit near the front of a sturdy chair, feet flat.
- Feel a soft lift at the crown of your head. Grow a little taller.
- Nod the chin in slightly. Hold for five slow breaths, then relax. Do this 3 times.
- Sit with both feet flat.
- Heels down, lift the front of both feet. Hold for two counts.
- Toes down, lift both heels. Hold for two counts. Do this 8 to 10 times.
- Stand behind the chair, both hands on its back.
- Let your weight drift to the right foot. Pause for two counts. Come back to the middle.
- Drift to the left, pause, and come back. Do this 6 times each side.
- Stand behind the chair, both hands on its back.
- Rise slowly onto the balls of your feet, only as high as feels steady.
- Hold for two counts and lower slowly. Do this 8 to 10 times.
- Stand beside the counter, one hand on it.
- Place one heel forward, roll the foot flat, then shift your weight onto it.
- Bring the back foot forward the same way. Walk slowly to the end of the counter and back, twice. Start this move only when moves 3 and 4 feel steady.
The full program
These are 5 of the 31 moves in the book. It takes you from the chair to slow, steady walking in 28 days, with an easier and a harder version of every move.