ElderlyDaily original · Gentle exercise plans
Tai Chi Walking for Seniors: The Indoor 28-Day Plan
Walking, slowed down and done with care: 21 illustrated moves to practice at home, with a hand on the kitchen counter whenever you like.
- 21 illustrated moves, one per page
- A supported and a seated version of every move
- A gentle 4-week plan: about 10 minutes a day, building to about 20
- Optional: 6 follow-along videos, about 75 minutes
Choose your version
- PDF PlanThe 35-page fillable PDF in US Letter and A4, plus the Quick-Start GuideBuy now · $12
- PDF Plan + 6 Follow-Along VideosEverything in the PDF Plan, plus 6 narrated videos, about 75 minutes in allBuy now · $24
One-time purchaseInstant download35-page fillable PDF · optional videos
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Tai chi walking takes the most ordinary movement there is and slows it right down: set a foot down, feel the floor, and only then let your weight move onto it. You do not need equipment, special strength or a class.
The plan teaches it in small, safe pieces. Every move is taught beside a kitchen counter, so you never have to let go, and every move also has a seated version for tired days. Choose the PDF plan on its own, or add six narrated follow-along videos.
What's inside
Every section, page by page
The moves
- 21 illustrated moves, one per page: a big picture, numbered steps and a breathing cue
- Supported and Seated versions of every move
- The 6 principles: soft knees, empty then full, heel first, tall and easy, slow breath, short steps
- A footwork map showing where your weight goes
The plan
- A gentle 4-week plan
- Two extra routines: a fully seated Gentle Day and an 8-minute Balance Booster
- A 28-day tracker, practice log and wall chart of all 21 moves
- A safety page: setting up your practice spot, and when to stop and rest
With the videos
- 6 narrated follow-along videos: Weeks 1 to 4, Gentle Day (seated) and Balance Booster
- Press play and follow the voice, the timer and the rep counter
- Watch online or download
Preview
A closer look
Images from the product listing.
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See it explained
Free or full?
Start free, or get the full version
We also have a free printable on this topic. Here is what each one gives you.
Free on ElderlyDaily
Free tai chi walking guide
- A four-page printable: three moves on the spot and the tai chi walk drawn as footprints
- The Week 1 follow-along video (about 10 minutes)
The full version adds
Tai Chi Walking 28-Day Plan
- 21 illustrated moves, each with a supported and a seated version
- A gentle 4-week plan, a 28-day tracker and a wall chart
- Two extra routines: a seated Gentle Day and a Balance Booster
- With the video version: all 6 follow-along videos
Who it’s for
- Older adults who want a gentle, steady way to keep moving at home
- Anyone who feels a little unsteady and wants to practice with support
- Family members looking for a simple routine to share with a parent
How to use it
- 1Check with your doctor or physical therapist first, especially after a fall or with a balance condition.
- 2Read the safety page and set up your practice spot by the kitchen counter.
- 3Start Week 1 at about 10 minutes a day, with a hand on the counter whenever you like.
- 4Use the seated version of any move on tired days.
- 5Tick off each day on the 28-day tracker, or follow along with the videos.
Instant download
Tai Chi Walking 28-Day Plan
- PDF PlanThe 35-page fillable PDF in US Letter and A4, plus the Quick-Start GuideBuy now · $12
- PDF Plan + 6 Follow-Along VideosEverything in the PDF Plan, plus 6 narrated videos, about 75 minutes in allBuy now · $24
Save with a bundle
Also in these bundles
Tai Chi Walking 28-Day Plan is included in each of these.
Bundle · Save $154Complete Caregiver ToolkitEvery ElderlyDaily printable for caring for an aging parent in one download: the exercise plans, the daily health logs, and the planners for the hardest decisions.$49$203
Bundle · Save $19Chair Exercise BundleChair Yoga, Chair Tai Chi and Tai Chi Walking together: three illustrated, step-by-step plans you can start sitting down, with a player and six videos.$25$44
Who makes these
Every ElderlyDaily printable is designed by SK Kutubuddin, who founded ElderlyDaily as a family caregiver. Where a page uses official guidance, such as the CDC’s fall-risk questions or the American Heart Association’s blood pressure categories, it names the source. About ElderlyDaily · Editorial policy
Questions
Good to know
Which version should I choose?
The PDF Plan ($12) has everything you need on paper. The video version ($24) adds six narrated follow-along videos, about 75 minutes in total: Weeks 1 to 4, a seated Gentle Day and a Balance Booster.
Do I ever have to let go of the counter?
No. Every move is taught beside a kitchen counter, so you can keep a hand on it the whole time, and every move has a seated version.
Is it for weight loss?
No. There are no weight-loss promises or miracle claims, just a calm, steady practice.
Can I fill it in on my phone?
Yes. Fill it in on a computer, or on a phone with the free Adobe Acrobat Reader app. Or simply print it. US Letter and A4 are both included.
Is this medical advice?
No. It is general exercise information. Stop any movement that causes pain, dizziness or unsteadiness.
Can I get a refund?
Because it is an instant digital download, all sales are final. If a file will not open or download, email sk@elderlydaily.com and we will make it right.
Free on ElderlyDaily
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General exercise information, not medical advice. Stop any movement that causes pain, dizziness or unsteadiness.
