Health magazine’s June 2008 story “Walk a Little, Live a Lot (Longer)” proves that you don’t need to run a marathon (or even a half marathon) to stay fit. In fact, you don’t need to run at all: Squeezing in some extra walking every day is a great way to burn calories, boost mood, and lower your risk of disease.
One type of walking, called ChiWalking, can even cut down on aches and pains by incorporating elements of tai chi, yoga, and pilates. By emphasizing good posture, loosening joints, engaging core muscles, and relaxing the arms and legs, this approach makes walking easier on the body and helps eliminate the discomfort of moving incorrectly.
According to ChiWalking.com, you can learn (and then mix and match) 12 different types of ChiWalks depending on your goals, including a Cardio Walk, an Aerobic Walk, a Flexibility Walk, a Loosening Walk, a Focusing Walk, an Energizing Walk, a Walking Meditation, and more. These walks focus on the body-mind component inherent by incorporating what the folks at this site call the Five Mindful Steps.
1. Get aligned: physically with your posture, mentally with your intentions
2. Engage your core: physically with your lower abdominals, mentally by using your will power
3. Create balance: physically between your upper and lower body and also between the right side and the left side of your body, mentally by creating a balanced fitness program
4. Make a choice: physically to walk in a new way, mentally to create health
5. Move forward: physically with grace and ease, mentally by focusing your mind on the next mindful step
ChiWalking originated from ChiRunning, a practice invented by ultramarathoner Danny Dreyer to help runners learn to land on their mid-foot (the most efficient way to run long distances) and prevent shin splints and overuse injuries by putting less strain on their lower legs and toes. A recent survey conducted by West Virginia University showed that 90% of ChiRunning students reported that the technique prevented injuries and improved ease of running.
With ChiWalking and ChiRunning gaining popularity, New Balance has compiled a list of recommended shoes based on your body type and athletic skill level. This fall the company will also unveil a running shoe (created with Dreyer’s help) specifically for mid-foot strike runners.
ChiRunning and ChiWalking clubs and workshops are springing up around the country, and of course, the website offers books and DVDs as well. Give this a try and let us know what you think.
Comments (23)
I have been doing qi qong and tai chi for the past l8 months; just started walking daily for 30 minutes. I read about your article in the Health Magazine and wanted to learn more about chi walking. Thank you.
Thenk you for this article on Chiwalking but it tells me nothing of how to Chiwalk. Can you please give me some tips. Why is this article so evasive in details? It’s skills I’m interested in NOT NEW Balance sneakers. Please reply asap.
Thanks
I too find the article too evasive. Chiwalking may be great but have no idea how to do it.
I teach Tai Chi and Chi Kung, and would be happy to explain the details of Chi Walking — which for me is an exercise for emphasizing certain aspects of good Tai Chi practice. E-mail me at elementaltaichihouston@hotmail.com.
can’t pull up the web sit on chi walking
The reason that the article is so evasive is because the technique requires that you either take a class with one of their certified instructors or purhcase the DVD or book. To give you one or two tips would not help you at all. It’s an overall technique. I have taken the class and have found it to be very beneficial. I have actually become a “runner” and have competed in a few races since taking the class. Check it out. It’s worth it.
I am also very excited about the shoe! Since I have started chi running, I have found that I have become very picky about my running shoes. I don’t find my old stand-by’s to be as comfortable as I did before chi running.
(Thomas - perhaps your pop up blocker is on because it opened for me just fine.)
I too would like to know more. I tried the link (ChiWalking.com) and it did not work.
Like some of the others above, I’m more interested in Chi Walking techniques…I’ll worry about what shoes to wear at a later time!!
I’m very interested in starting a Chiwalking group in NYC, but would like to work with someone experienced. I’ve looked on the site, but there was no person. And, I, too, could not pull up the http://www.chiwalking.com site.
This is very interesting as I do Tai Chi.
I had no difficulty pulling up the ChiWalking site.
The link to ChiWalking.com is now working.
I too would be interested in how to do the ChiWalking.
Hello, I am one of the Certified ChiWalking instructors and am happy to answer your questions. My email address is hazel@stridebystride.com and website http://www.stridebystride.com. To learn the technique in person there are a number of instructors - and also ChiWalking mentors - throughout the U.S. We all went through a certified instructor training. You can access that list by clicking on “Workshops” then “Find an Instructor”. If you have problems with the Chiwalking.com website you can also access it through http://www.chirunning.com then click on ChiWalking.
http://www.chiwalking.com look under Resources and walking tips tells how to chi walk which is how we are taught to walk anyway at least I was. Would like pictures next to the 5 pointers as a magazine article to illustrate would be a nice touch.
I did as requested and you refused to comment and it was constructive.
I am a certified ChiWalking instructor in the Atlanta metro area.
You can find me at my website: ourcorematters.com
But to answer your questions re. the form, I can give you a brief summary, but you really need to practice them to get them into your body.
1. Align yourself. We align our bodies using our bones, not our muscles. We keep our feet parallel, lengthen our spine (including neck!) and level our pelvis. Think of the pelvis as a bowl full of chi–or chocolate!, and do not let anything spill out.
Leveling your pelvis is crucial. Do a small frontal crunch with the bottom of your abs. No other muscle needed! In fact, using any other muscles gets in your way.
2. Our stride is very different. No heel striking. Land on the front edge of your heel–not the bony end at the base of your achilles. Or think of it as the back edge of your arch. It’s a soft landing, and any impact is sent out the rear, behind you.
3. Make a choice to walk this way every day–across the room, across the parking lot, across town!
4. Move forward! Take that first step. And think of it as a journey to good health. ChiWalking is a practice. Like yoga or pilates. You are always working toward perfection. It is mindful. You must pay attention to what you are doing while you are doing it.
In workshops, we teach you how to read the feedback from your body–why does my back hurt? Why is my knee aching.
We also teach you how to feel in your body what I’ve described above, our techniques for getting into that biomechanically correct form, and how to work towards perfecting the form. I really cannot tell you everything you need to know here–my workshop takes 3 1/2 hours!–but if you try to align your body and change your stride, that should help.
You can also check ChiRunning.com for walking instructors. Many of us are certified in both running and walking, and you can reach us through there.
We also have trained walking mentors throughout the country who organize walks.
I hope that helps!
Ann-Marie Giglio
Certified ChiWalking/ChiRunning instructor
Any instructors in So. Oregon that have started or are willing to start a ChiWalking or ChiRunning group?
I’m 71 years old, is too old to engage in chiWalking?
I exercise 5 days a week (l hour water arobics everday plus 45 minutes of weight resistance). I was walking a hour with this daily routine, but decided that I had better slow down a little. What do you think about my situation.
Mitch: check the national website, http://www.chirunning.com for instructors/groups
Doris: ChiWalking will make you efficient and injury-free. Learn the method with a certified instructor, and then listen to your body!
Doris, 71 is def not “too old” esp for someone as fit as you are. I think you’ll enjoy ChiWalking - it is much easier on the body. In addition to principles from T’ai Chi it uses proper biomechanics.
I am very interested in chi walking - however- I have a problem with my feet. The sole area of my feet burn intensly. I’ve tried New Balance shoes & also brand called Spira (they have little springs in them to help absorb shock)also tried insoles - nothing seems to stop burning. Anu help would be greatly appreciated. Have talked to many people who work on their feet everyday - they don’t hae this problem. Please help.
Have been waiting for some sort of answer to my comment. Have checked your web site (where I posted my comment) - no response from you - why?
Hi S.Chase,
I’m an editor with Health.com. We’re not doctors, and can’t give medical advice. We suggest talking to a health care professional about your problem. Best of luck, Amanda