Chi walking is a term coined by fitness coach and book author Danny Dreyer to describe a walking program he developed that combines standard walking with elements of tai chi. Chi is a Chinese term that loosely translates to "life force." In tai chi as in chi walking, participants utilize the core to create much of the movement. Dreyer claims combining the two principles will help to align your body and mind, improve balance and agility and shed pounds.
Step 1
Stand with your feet about one hand-width apart, then place one hand on your low abdomen and the other near your collarbone.
Step 2
Straighten your body and lift your head and neck to align your spine. Ensure the waistband on your pants is parallel to the ground so your pelvis is horizontal. Maintain this position as you walk.
Step 3
Tilt your body forward slightly at the waist so your shoulders are set over your hips as you walk.
Step 4
Bend your arms to 90 degrees and move them back and forth while walking. Focus on the backswing part of the arm movement, but don't let your hands come back any farther than your lowest rib.
Step 5
Move your legs in short steps and focus on not stepping too far forward with each step. Exhale through your mouth with a flat stomach as though you're blowing out a candle, and relax your body as you inhale through your nose.
Tips and Warnings
- Avoid arching your back or shoulder when you straighten up and align your spine at the beginning. Let your arms set the pace for the rest of your body, so your legs just follow along. Focus on only one element during each walk until you are comfortable with the motion so you don't become overwhelmed.
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