ChiWalking: Fitness Walking for Lifelong Health and EnergyFrom the authors of the bestselling ChiRunning comes a revolutionary program that blends the health benefits of walking with the core principles of T’ai Chi to deliver maximum physical, mental, and spiritual fitness. The low-impact health benefits of walking have made it one of the most popular forms of daily exercise. Yet few people experience all the benefits that walking can offer. In ChiWalking, Danny and Katherine Dreyer, well-known walking and running coaches, teach the walking technique they created that transforms walking from a mundane means of locomotion into an intensely rewarding practice that enhances mental, emotional, and physical well-being. Similar to Pilates, yoga, and T’ai Chi, ChiWalking emphasizes body alignment and mindfulness while strengthening the core muscles of the body. The five mindful steps of the ChiWalking program will get anyone, regardless of age or athletic ability, into great shape from head to toe, inside and out. 1. Get aligned. Develop great posture and better balance. 2. Engage your core. Make back and knee pain disappear. 3. Create balance. Walk faster, farther, and with less effort. 4. Make a choice. Choose from a menu of twelve great walks such as the Cardio Walk, the Energizing Walk, or the Walking Meditation, to keep your exercise program fresh. 5. Move forward. Make walking any distance a mindful, enjoyable experience, whether you’re a beginner or a seasoned walker. |
Contents
1 | |
12 | |
The Five Mindful Steps | 21 |
The ChiSkills | 39 |
The ChiWalking Technique | 60 |
The ChiWalking Menu | 101 |
Mindful Transitions | 138 |
Other editions - View all
Chiwalking: The Five Mindful Steps for Lifelong Health and Energy Danny Dreyer,Katherine Dreyer No preview available - 2009 |
ChiWalking: Fitness Walking for Lifelong Health and Energy Danny Dreyer,Katherine Dreyer No preview available - 2006 |
Common terms and phrases
abdominals aerobic aligned allow arm swing begin belly breathing bend Body Sense cadence chapter ChiRunning ChiWalking technique choice Colin Fletcher comfortable core muscles creating balance diet elbows engage your core ergy exercise faster feel feet Figure fitness program Five Mindful Steps flexible flow foods foot Form Focus glycogen goals heart rate monitor heart rate range heels Here's hiking hill hip flexor hips hold increase intervals keep knees lean legs level your pelvis look loosen lower back lungs maximum heart rate meal mental metronome move forward movement once pace pack pelvis level percent MHR physical pick posture stance practice pubic bone pull racewalking relax rest rotate shoulders sitting slowly speed spine stand steep straight straighten stretch stride length T'ai T'ai Chi Target heart rate things treadmill twist upper body walking program Walking technique watch week weight workout
Popular passages
Page 11 - Above all, do not lose your desire to walk: every day I walk myself into a state of well-being and walk away from every illness; I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it . . . but by sitting still, and the more one sits still, the closer one comes to feeling ill.