ChiWalking: Fitness Walking for Lifelong Health and Energy

by Danny Dreyer

From the authors of the bestselling ChiRunning comes a revolutionary program that blends the health benefits of walking with the core principles of Tai 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.

Genres: Health, Nonfiction, Fitness, Self Help, Sports, Reference, Walking

272 pages, Paperback

First published January 1, 2006

Reviews

[Liaken · Rating 4 out of 5]

I wish this book were more tightly edited. It falls into the trap of emoting just long enough to lose my interest and then suddenly giving some actual information again. The information and philosophy of the book are good, and the pictures are helpful. I'll probably buy it when I move to Oregon and start walking all over the place.

[Tanya · Rating 3 out of 5]

Discusses five mindful steps to developing a walking program.
1) Get aligned - develop better balance and great posture.
2) Engage your core - eliminate back and knee pain.
3) Create balance - walk faster & farther with less effort
4) Make a choice - 12 different walking programs (I really liked the matrix that describes the walking program and different benefits & cadence associated with that program (p 137), This is considered the most important step and it reflects a culmination of the previous three preparatory steps.
5) Move forward- be mindful as you walk and any distance can be an enjoyable experience no matter what your fitness level.

This book has made me more mindful of my posture in all activities, including resting in bed just before falling asleep. It's helping me to remember to establish an aligned position with my core as a foundation, and incorporate the lessons I learn from my Pilates class at other times.

The book emphasizes being consistent to gain the most from this program. The way it encourages this is through emphasizing the walking program is something one should place equal importance to all other high priority activities in one's life and one should be intentional about the fitness program because it is not just a workout, but an opportunity to practice relaxation, proper breathing, & expansion of personal vision. It sounds hokey, but it encourages one to have a relationship with one's body that is one of integrity and intention to allow it to become a vehicle for personal growth.

[Jay French · Rating 3 out of 5]

Having recently become a more active walker, I thought I would see if I could improve on the mechanics, with the hope of staying away from knee and ankle issues. This book purports to do that by teaching a slightly different method of walking. The motion changes to a more rapid but supposedly more efficient gait. I listened to the audio of this book, which is captured as the audio of a lecture that doesn’t follow the text of the book very closely, from what I could discern. In fact, the third CD of the set contains sections of just a metronome pulsing, intended to give the listener an idea of proper pacing. The author comes across as a friendly teacher. I found the descriptions interesting and I tried to follow along, but there are key steps regarding placement of pelvis and bend points that would be better represented by a photo or video or a live instructor. I got the idea of what the author wanted to promote, but I don’t think I replicated the motions. Or maybe I did. I may try this again in the DVD or book format to see the pictures, as based on this “introduction” using the audiobook, I believe this thought behind walking mechanics may be beneficial.

[Milka · Rating 3 out of 5]

Some good information about a more efficient way to walk, but the book isn't very well organized and could have been a lot shorter (10 pages or less), especially since it includes a lot of information that has nothing to do with walking.

[Binita Thakker · Rating 5 out of 5]

This is such a great book! There are so many subtle and profound insights about how we walk and how we could. There is an immediate impact from just reading a few pages in.
The first time I went for a walk and applied ‘tilting the statue’, I felt like a powerhouse. With just a few changes I walked at least twice as much as usual and with half the effort! As the book progresses there are several insights and suggestions that one can apply not only to walking but to life overall as well. This book is definitely a keeper and one to reread every once in a while.

[Colleen O'Neill Conlan · Rating 3 out of 5]

My physical therapist friend recommended this book about a new approach to walking for fitness and well-being. The primary author (it's written with his wife) has studied and practiced T'ai Chi for many years, and brings that sensibility to walking.

I'm generally not keen on the way self-help books sound—a little chummy, a little infomercial-y—and this book is no exception in that regard. There are also some science-y sounding assertions that almost make me wonder about the truth in the rest of what he writes. Things like how not drinking enough water can lead to a sinus infection—I suppose in the scenario he lays out, it's a possibility...maybe. Worse, he writes many times about how this kind of walking takes advantage of gravity: "Gravity pulls you forward, providing most of your forward propulsion" (pg 70). Last I knew, gravity is a downward force, not a forward one. This idea is repeated throughout the book.

But I like the essentials of this kind of walking, the body mechanics. My biggest takeaway was "Level your pelvis." I'm a long-time walker/hiker, and but this one action immediately engages my core and makes me feel stronger and straighter. There is a lot of information on integrating mindfulness while walking, which seems pretty solid. If this kind of walking appeals to you, he offers a "menu" of many different kinds of walks, and using this approach on hiking trails or on a treadmill. Lots of information, all very thorough.

[Salam Tims · Rating 4 out of 5]

Can't say enough about this book! Incorporating practices from Tai Chi and Chi Gong, it shows you how to make walking a truly energizing practice that unifies body and mind and grounds the walker. Learn and practice this technique to let gravity and chi do the work while you (mindfully enjoy the walk!

[Jess · Rating 3 out of 5]

Lots of fluff and exercise philosophy that doesn't contribute a lot to the methodology presented. The bones of this book though are great - good advice about posture and breathing as well as useful suggested walking routines.

[Ella · Rating 2 out of 5]

The book is so repetitive and all over the place that I really struggled. One would expect sort of a: present the idea-support it-practical instructions kind of structure . What this book is : idea - couple of examples on how important it is - a tiny bit of practical information - repeat the idea - a few examples of how not to do it - repeat the practical bit - hint there will be more on practice, give a photo or two and leave the reader even more confused - oh and again proceed to saying what is the idea in the first place and repeating some previous explanations and it is going on and on like that . I was so exhausted,two stars for the possibly useful stuff which I was too overwhelmed to find . What this book did was to get me interested in chi walking but I will look elsewhere for instructions .

[Tom Greentree · Rating 5 out of 5]

This is an excellent book for anyone who walks upright (which I'm guessing is most of you). Two things:
1) ChiWalking uses the very same principles and focus points as ChiRunning, which you'd think might be a detraction or redundant but I found it helpfully reinforcing. Dreyer actually believes ChiWalking is more foundational than ChiRunning (and he's a phenomenal ultrarunner in his own right). ChiRunning is helping me a ton, and this really book did help me on both counts.
2) ChiWalking actually inspired me to walk more! Dreyer helped me break through a mental barrier that it would always be better to run than walk. Walking more, and hiking on top of that, will be a healthy addition to my life.

Here's to more miles at a slower jaunt. :)

[Edward Dry · Rating 5 out of 5]

I enjoyed this book but though it could be a lot shorter. Lots of good advice on lots of things but I was looking for advice on walking. As it turns out, everything is connected in life and getting all things in balance is important. Sprinkled throughout there is good, practical advice and instruction on how to prepare to walk and how to actually walk. Things to focus on while walking and how to maximize the benefit of walking. After reading this book I'll not take a simple walk the same way again. I'll pay more attention to what my body is doing and how I'm actually moving it. All in a good way.

[Karl Styrsky · Rating 4 out of 5]

I purchased this book for the technique in it, not necessarily quality of writing or entertainment. Although challenging to consistently apply, the new walking biomechanics described in this book have made a huge difference in my ability to walk without the hip pains I'd once experienced! So for me, four stars, but you'll only get out of it what you put into regular practice which does take time and patience.

[Linda Benedict · Rating 3 out of 5]

Hard to learn from a book. They talk about an app, but it is only available for iPhone, not Android.

[Scott Bischke · Rating 3 out of 5]

Wonderful concepts but so detailed and difficult to follow I found it as frustrating as it was inspiring.

[Rebekah · Rating 5 out of 5]

Very inspiring and well-written. I am motivated to start a chi walking schedule!

[Bo Williams · Rating 4 out of 5]

Life changing purposeful exercise from walking.
Posture,stamina, cardio it’s all there. Learning to breathe fully and find youthful transformation.

[Rebecca · Rating 3 out of 5]

If you want to learn how to walk and not bumble along like an ogre, here’s your book. Also, it’s a little too hippie dippie for me.

[Rachel · Rating 2 out of 5]

Skimmed. Seems like a good idea, but I just can't focus to read every detail.

[Cinnapatty · Rating 3 out of 5]

Well, OK, I didn't finish this book. I only got half way and I had to return it to the library! I renewed my limit. Bummer. I'll have to get it again. I liked it. I learned a lot about posture and walking. A completely different way of walking, but it works! This built on what I had learned about Chi in Chi Gong and Tai Chi videos. Great stuff. It totally helped me in a solo 13 hour drive. I kept my shoulders relaxed, my weight balanced, and used the belly breathing to keep my body from seizing up. I didn't have so many knots in my shoulders as usual and I arrived back home in pretty good shape all things considering. I notice a difference in the way I carry my body and I have a lot less stress and tension in my shoulders and neck. This isn't a quick, easy read. There's a lot of information to digest (hence the reason I couldn't finish). You have to try things out and figure out what they're saying. It's worth it for me.

[Reuel · Rating 3 out of 5]

Because I found ChiRunning extremely beneficial, I decided to read/try ChiWalking. However, unlike ChiRunning, ChiWalking doesn't come all that naturally for me. As with ChiRunning, after I read ChiWalking I first tried out the technique on my own and then took a workshop with a certified ChiWalking trainer. I've continued to try out the technique in the four months since I read the book, and I'm getting better at it, but I still revert to my old way of walking because it's more comfortable.

[Heather Pagano · Rating 4 out of 5]

Good explanation of how to chi walk and how to develop a walking program. The postural and nutrition segments in the book are pretty much the same as the info contained in the chi running book. Dreyer does make the differences between chi running form and chi walking form very clear, and has lots of useful tips and tricks, as well as suggestions for how to incorporate what you've learned from chi walking into everyday life.

[Maria]

I started reading Chi Running, but given my knee issues, picked this up instead. I like the focus on proper bio-mechanics and I'm attracted to the idea of turning walking/running into a mindful, meditative practice. Some of the chapters are a bit extraneous and the technique section probably requires a couple more re-reads (& possibly the DVD). Will look to incorporate some of the different focuses over time, but ultimately the benefit will come from consistency and practice.

[Andrea · Rating 3 out of 5]

Basic on the foundations of Tai Chi, this book teaches others how to move with less effort and less strain on the body. This was a very helpful for anyone who is wanting to learn how to move better, learn more about improving one's form or preventing injury.
I especially like learning more about the principles of Tai Chi.

[Martha · Rating 5 out of 5]

Inspired by my certification as a T'ai Chi: Moving for Better Balance trainer, I secured this book from the library. It gave reinforcement to my belief in this technique as well as providing new information for improving health, wellness, strength, posture, longevity, clarity and calmness. Will share with my class at St. John's..............

[Tracey · Rating 4 out of 5]

This is an excellent book. It really addresses the importance of good posture and the correct stance for walking. It's approach to walking is to help improve fitness and avoid injuries. The hiking section was my personal favorite part of the book.

[Jessie]

Great tips for walking with healthy posture and without injuring your joints, etc. But too long. Too much "live a better life" - blah, blah, blah - stuff for me. I think it could have been much more concise. But I'm practicing the Chi Walking and so far so good!

[Megan · Rating 4 out of 5]

Great information and techniques. I'll definitely be returning to this one for ideas to help my posture, breathing, and technique. Also has good ideas for different types of walks (i.e. aerobic, relaxing, cardio) which I will be returning to as I recover from a (not walking related) knee injury.

[David Whitesell · Rating 4 out of 5]

Liked it just as much as the first time I read it. This time, I read it and listened to it while I am training to walk a marathon. Really makes it easier to walk long distances with minimal exertion.

[David · Rating 3 out of 5]

I am still working out the practical aspects of this book. But all of sudden I have this strong desire to walk a marathon. Or fly to Ireland for a walking vacation. Or just to walk the two miles to the playground with the kids.

[Sara · Rating 5 out of 5]

A mindful method of walking that not only eliminates injuries but creates energy and health and teaches how to focus your mind and bring in chi. A great book for all walkers.