Tessa Lorraine
Is the heat enough? It’s the kind of time when leaving the house to exercise seems like the least of your worries. But have you heard of ChiWalking, the newest (and safest) way for seniors to stay active? ChiWalking is a great way to exercise and stay in shape. It’s also easy on your joints.
Research shows that moderate exercise like walking improves the health and lifespan of millions of people. ChiWalking is a mind-body health and fitness program that gets you energized, gets you outside, and puts you on the path to better health.
ChiWalking combines modern physics with the ancient wisdom of Tai Chi to create a total body fitness program for people of all fitness levels, and is perfect for seniors to improve their health in a safe and easy way.
1. Align your physical posture with your mental intention.
Anyone else reading this…
2. Strengthen your core — physically through your lower abdominals and mentally through willpower.
3. Achieve balance — Creating a balanced fitness program will help you achieve balance physically between your upper and lower body, and between the right and left sides of your body, as well as mentally.
4. Make a choice — Create a new way of walking physically and healthier mentally.
5. Move Forward — Move forward physically with grace and ease, and mentally with your mind focused on the next mindful step.
These 5 Mindful Steps will guide you through an entire health and fitness program that will leave you feeling energized and excited to walk.
The ChiWalking program offers 12 different types of walking to create a well-rounded and exciting health program. The walking “menu” includes cardio walking, aerobic walking, flexibility walking, relaxation walking, focus walking, energizing walking and walking meditation.
Based on the principles of Tai Chi, ChiWalking Form emphasizes the proper biomechanics of walking, including correct posture, loose joints, muscle tension in the core, and relaxation of the peripheral muscles of the arms and legs. This approach reduces strain on the body and helps improve or eliminate pain and discomfort caused by incorrect walking. Because walking is a fundamental daily movement, the benefits of improved walking form are far-reaching.
As with any physical activity, remember to wear the right equipment. Walking may not seem like you need anything special, but in the heat of summer there are some things to consider. Wear lightweight walking clothes and shorts; short-sleeved shirts are the norm, but make sure you apply plenty of sunscreen (preferably a sweat-resistant sports sunscreen, and reapply as needed).
As with any exercise, warming up is important. March in place for a few minutes or start at a slow walking pace for the first five minutes of your workout. Stretch your back, arms, legs, and neck before you go all out. Don’t forget to stretch again when you’re done.
Take a break: Remember to take a break when necessary. Gently stretching the muscles you’ve been using is an added step to help relieve tension during your ChiWalk.
ChiWalking incorporates the deep philosophical and psychological properties of Tai Chi, which has been practiced for centuries, and offers an opportunity for spiritual exploration and the integration of body, mind and spirit. ChiWalking harnesses the benefits of walking beyond cardiovascular, aerobic and mental health by addressing the needs of the whole person – joints and muscles, body and soul.
The summer heat may discourage you from going outside, but ChiWalking might change your mind. This new way of exercising not only offers health benefits, but also an element of fun. Why not start your own ChiWalking group? Ask your neighbours if they want to have fun and get healthy at the same time!
Tessa Lorraine is the Program Manager at Rianda House. She has a Masters in Gerontology and serves on the Napa County Commission on Aging. She lives in Napa with her beagle, Biscuit.