ChiWalking: Fitness Walking for Lifelong Health and Energy

by Danny Dreyer and Katherine Dreyer

Book Overview

From 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... This description may be from another edition of this product.

• Format: Paperback
• Language: English
• ISBN: 0743267206
• Release Date: April 2006
• Publisher: Atria
• Length: 272 Pages
• Weight: 1.05 lbs.
• Dimensions: 9.3" x 0.7" x 6.1"

Customer Reviews

20 million Tai Chi practitioners, 80 million walkers, this book creates a bridge

Principles: 1. Allow yourself to be drawn forward by the pull of gravity. 2. Don't lock your knees as you swing your legs forward 3. Roll forward off the balls of your feet, lift your knees forward without pushing off 4. Swing your elbows to the rear as a counterbalance 5. Tilt you statue while walking, instead of maintaining an upright posture 6. Swing your arms faster and let your cadence increase as you walk faster Work to achieve 75 strides per minute. 7. Allow your spine to twist and your pelvis to rotate while you walk faster. The twist at T-12 allows more chi to enter your body and thus energize the walk. 8. Hold your pelvis level and don't lead with your hips as you walk. Focus: Try refocusing fifteen times while chi walking. Focus on getting aligned, engaging your core (upward chi spiral)(create more and more energy in your life), creating balance, and moving forward. "In Chi walking you'll learn a walking form that offers you greater potential to make lifelong health and energy a reality in our life." Gravity: "Moving with the pull of gravity requires that you keep your body aligned but relaxed. In this way gravity can pull your body forward without meeting with any stiffness, which inhibits easy flow." Take shorter strides and plant your foot underneath your center of gravity as you step forward. Align with good posture. Chi moves more easily through a body that is both aligned and relaxed. Master Xu says, "your pelvis is like a bowl holding water. When it tilts down in front, all the water (your chi) will spill out. So keep it level and you'll gather energy to your center." Strong abdominals allow your back to flaten out. The C posture keeps the pelvis level: Core strength, Centerness, and Container of chi. Tilt your stature 1/4 inch. Memorize good posture. Master Xu required his students to practice standing for 90 minutes twice a week. The aligned posture accumulates chi at the center. Don't lock your knees. "In Chi Walking straighten your knees as you finish your stride behind your body." This takes the impact off the knees and your heels. "Your core is engaged by leveling your pelvis. This holds your body directly over the foot striking the ground. Your lifting your trailing foot forward with your foot forward with your knee, gently rolling off your toes (not pushing off), and then landing on the front of your heel instead of the back of the heel, thus reducing impact to your knees and hamstrings."

Yes, A Useful Walking Technique

While ChiRunning was the first running technique book I'd ever read, ChiWalking is definitely the first walking book I've ever set eyes on. With something that we do almost unconsciously, it's kind of silly to think that we'd need an instructional on how to put one foot in front of the other, right? Well, news is, you should check out this book to learn how to walk injury-free--which is probably an entirely different approach than how you are walking now! Danny's approach will help you understand your walking form, make it fun, and most of all keep you injury free while you're exercising. Let's face it, no everyone can lace up a pair of shoes and do a quick 4 miler. Many people need to walk and if you're doing it right, you'll avoid the most common injuries and nagging hip, knee, and lower back pain. Just the same with ChiRunning, I've told many clients since being introduced to Danny's ideas and ChiWalking to pick up the book, read it front to back, and do every drill in it. Once they have they come back to me thrilled and ready to give in another shot even though their doctor has told them "never again." The book will transform your running by allowing you to lighten up on your feet and and use less force to propel you forward. Danny's approach is Eastern and he teaches to let gravity work with you and lean into your walk while you let your legs pick up then swing forward. When you get what he teaches it's almost effortless. This book is for all those who haven't been able to run and a must have for those with knee, hip, and lower back troubles as well. Try it for a few weeks and you'll be surprised at how good it feels! Danny's work is a must read for all my clients, so it should be for you too! Kevin Gianni, NCSF-CPT Author of "The Busy Person's Fitness Solution"

Chi- Walking

I encourage anyone who misses walking due to a lack of time, a minor injury or lack of information to purchase this book. Yes, there is a correct way to walk! They really take you through the steps to show you how to correct your posture, your attitude and outlook on walking. It is designed to help you walk injury free, so you can walk for enjoyment as well as exercise. If you have questions they WILL answer them for you on the web site. No matter what age you are, this book can help. Happy Walking

Excellent guide

This book will motivate you to get out and walk. The five mindful steps of ChiWalking are described in depth including alignment and balance. Chi skills, i.e., flexibility and breathing are discussed along with ChiWalking techniques. Twelve different walking plans are provided allowing you to design your own walking program. My personal favorite in the book is the section on hiking. I do, however, have one small complaint. The covers on my copy, both front and back, curl up like a paper towel roll. While not critical to the contents, it could have an adverse impact on the longevity of the book if you, like me, reference the information multiple times and then bend the covers while sliding it back in the bookcase. Even with the curly covers, though, this is one of the best walking guides I've read and I would definitely recommend it for your walking pleasure.

Well Worth Reading

I have read both the ChiWalking and the ChiRunning books. Not surprisingly, they are very similar and largely duplicate each other. However, before anyone interprets my remarks as criticism, let me state up front that that is not the case. I'm just saying that if you own one version, reading the other will not greatly expand your knowledge. With that off my chest, I loved the ChiWalking book. It is well written and an easy read. Danny's enthusiasm for walking is contagious. The value of this book is that it not only teaches one style of walking, but it goes well beyond that in teaching a lifestyle of exercise, good nuitrition, and living a balanced life. It is the complete package. For those who have not already read ChiRunning, this will be the best $10 that you've ever spent.