Ordinary walking, slowed right down and done with care
Place the foot first. Trust it second. Then let your weight follow.
Tai chi walking borrows the careful stepping of tai chi: soft knees, a light "empty" step, and a slow roll from heel to toe. It asks for no special strength or equipment.
This plan teaches it in small, safe pieces, always with a kitchen counter or a sturdy chair within reach. If standing is not right for you yet, every move has a seated version.
Six simple principles
Every move in the plan builds on these. When something feels shaky, the answer is almost always one of them.
Knees stay slightly bent, never locked. Soft knees absorb each step and keep you steady.
Place the stepping foot down with no weight on it first. Only when it feels secure do you shift your weight onto it.
Going forward, set the heel down lightly, then roll through the middle of the foot to the toes as the weight moves across.
Imagine a string gently lifting the top of your head. Shoulders relaxed, eyes looking ahead, not at your feet.
Breathe in through the nose and out gently. Never hold your breath. Slow is the point, not a weakness.
Keep steps short and comfortable. A smaller step is a safer, steadier step.
Explore all 21 moves
Tap any move to see its steps, breathing cue, and the supported and seated versions, exactly as they appear in the plan.
Big pictures. Clear steps. Nothing tiny.
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1A large illustrationEvery move shown clearly, beside a kitchen counter.
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2Numbered steps in plain EnglishFour short steps you can follow at a glance.
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3Breathe, Supported, SeatedA breathing cue, the counter-supported way, and a seated option.
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4How much, and your notesThe right amount for each move, plus tick boxes and space to write.
It builds up gently, week by week
Practise 3 to 5 days a week. Stay longer on any week that feels hard. Two extra routines, a seated Gentle Day and an 8-minute Balance Booster, fit in whenever you need them.
Foundations
7 moves · Standing well and feeling your weight move. No real steps yet.
First Steps
9 moves · The empty step and the heel-to-toe roll, hand on the counter.
Walking with Breath
13 moves · Walk along the counter, plus backward and side steps.
Flowing Walk
13 moves · The full flowing walk with arm movements and balance builders.
35 pages that keep you going
What this plan is, and isn't
It is
- A calm, illustrated way to practise tai chi stepping at home
- Built around support: a hand on the counter, or seated
- Short sessions you can actually keep up: 10 to 20 minutes
- Yours to keep: no app, no subscription, no login
It isn't
- A weight-loss programme or a miracle cure
- Medical advice, or a replacement for your doctor or physical therapist
- A video course (it's a printable, fillable PDF)
- Something to rush: slow is the whole point
Tai chi has been studied for balance in older adults; the US National Center for Complementary and Integrative Health says it may help improve balance and reduce falls. Your own progress depends on your health, so go at your own pace.
- 21 illustrated moves, each with supported and seated versions
- The 6 principles and a footwork map
- A gentle 4-week plan + 2 extra routines
- 28-day tracker, practice log and wall chart
- US Letter + A4 fillable PDFs, plus a Quick-Start Guide
Good to know
Do I have to stand for every move?
No. Every move has a seated version, and the Gentle Day routine is done fully seated. When you do stand, a hand stays on the kitchen counter or a sturdy chair.
I've never done tai chi. Is this for beginners?
Yes. Week 1 is just standing well and feeling your weight move. Each week adds only a few moves, and you can stay on any week as long as you like.
Can I fill it in on my phone?
Yes, with the free Adobe Acrobat Reader app (or the Files app on iPhone and iPad). On a computer, any PDF reader works. Or simply print it and write by hand.
Is this a video?
No. It's a 35-page illustrated PDF that you can print or fill in on screen.
Will it help me lose weight?
We don't make weight-loss promises. Tai chi walking is a gentle, low-impact practice; its value is in steady, careful movement you can keep up.
Is it safe for me?
Please check with your doctor or physical therapist before starting, especially after a fall, dizziness, recent surgery, or with a heart, joint or balance condition. The plan includes a safety page and a clear "stop and rest" list.
Chair Tai Chi for Seniors
Eight gentle seated movements with large illustrations. A natural partner to your walking plan on low-energy days.
Ten slow minutes. One hand on the counter.
Week 1 takes about ten minutes. Print the wall chart, set up your practice spot, and take your first steady steps.
Get the plan · $12