5 Minute Tai Chi Walking Workout You Can Do At Home - Tai Chi Inspired Full Body Walking Exercises, by Lucy Wyndham-Read on YouTube. 7 min 24 s.
- Video length
- 7 min 24 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Clear a space about two metres wide and stand tall with your feet hip-width apart. Relax your shoulders and let your arms hang by your sides.
Exercise one: walk slowly on the spot, shifting your weight from one foot to the other. Add slow arm circles or gentle arm raises to loosen your shoulders and test your balance.
Exercise two: pick up the pace a little and walk heel to toe, reaching one arm forward and then the other. Keep your breathing steady and your knees soft.
Exercise three: keep walking and add a gentle twist, turning your ribcage and shoulders as you step. Draw your belly button in towards your spine throughout.
Exercise four: slow down and step out wide to the side, then bring the other foot in. Keep your core braced and your movements smooth rather than fast.
Exercise five: combine the moves. Step forward and back with your arms flowing, lifting a knee if you feel steady. Rest a hand on a chair back if you wobble.
Cool down: stand still and roll your shoulders, then stretch your calves and the backs of your legs. Finish with three slow breaths in through your nose and out through your mouth.
Tips and common mistakes
Keep every movement slow and flowing. Tai chi style walking should never feel jerky or rushed.
If your balance is shaky, do the whole routine next to a kitchen counter or the back of a chair.
Breathe normally throughout. Holding your breath is the most common mistake in this kind of workout.
Stop and rest if you feel dizzy or get sharp joint pain, and check with a doctor first if you have a health condition.
Questions
Do I need any equipment?
No. You only need floor space and comfortable clothes, though a chair nearby helps if your balance is not great.
Can beginners do this workout?
Yes. Every move is low impact and standing, so you can go at your own pace and slow down whenever you need to.
How often should I do it?
Most people can do it daily as a gentle movement break. Build up from a few minutes at a time if you are new to exercise.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
