Even if you’re not a teenage social media obsessive, it’s impossible to escape the tsunami of topless fitties extolling the virtues of Tai Chi walking. So, what’s with this trending phenomenon?
Looking after your muscles as well as heart is important to stay fit and healthy. Adults are advised to do muscle-strengthening exercises twice a week, as well as aerobic exercise, to help them stay active for longer. Hard core visits to the gym don’t appeal to everyone and with an ageing population practices such as Tai Chi are becoming increasingly popular.
The ancient art of Tai Chi combines deep breathing and relaxation with gentle movements, helping to promote and strengthen muscle health and fitness. Although Tai Chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness – muscle strength, flexibility, balance and, to a lesser degree, aerobic conditioning.
KEY BENEFITS
• Increased muscle strength – Tai Chi can improve both lower-body and upper-body strength. When practised regularly, Tai Chi can be comparable to resistance training and brisk walking. Although you aren’t working with weights or resistance bands, the exercises strengthen both the lower and upper extremities and also the core muscles of the back and abdomen.
• Improved flexibility – Tai Chi can boost upper and lower-body flexibility as well as strength.
• Better balance – Tai Chi improves balance as it improves the ability to sense the position of your body in space, something which naturally declines with age. Improved balance may also help reduce the number of falls and all the associated complications.
• Aerobic conditioning – Depending on the speed and size of the movements, Tai Chi can provide some aerobic benefits.
All of these potentially life-changing benefits are possible from the regular practice of Tai Chi walking, the foundational stepping technique that forms the basis of all Tai Chi movements
WALK THE WALK
Firstly, if you’re looking for a life-changing, four-week weight loss programme that delivers a six-pack, then the scientific evidence is pretty thin and you’re probably going to be disappointed. However, if you are looking to improve your balance and core strength while reducing stress levels without worrying about the impact of exercise on your joints, then walk this way! What’s more, it will help you burn some calories, too.
In the simplest terms, Tai Chi walking is a stepping technique that focuses on controlled weight transfer through slow, deliberate movement. There’s an abundance of advice on different techniques out there but here’s a basic guide for beginners that floats our boat:
LEARN THE BASICS
• Starting in a standing position with your feet shoulder-width apart, one foot slightly ahead of the other, knees slightly bent with arms relaxed and hands resting in the small of your back.
• Slowly shift you weight backwards onto the rear foot then then turn your front foot slightly outwards and bring your rear foot slowly forwards, placing the heel gently on the ground before gradually rolling your weight forward towards the toe until the entire foot is flat. Focus on a controlled, continuous flow.
• Shift the weight backwards on to the rear foot again and repeat the process.
Once you’re comfortable with the basics steps you can start integrating arm movements and focusing on the breathing side of things which is such an important part of Tai Chi.
Aim for 10 minutes a day to start with and build at your own pace. However, it won’t take long before you notice an improvement in your core strength, balance and hopefully your mental health, too.