Parting the Wild Horse’s Mane The Saturday Evening Post

Waving Hands Like Clouds The Saturday Evening Post

Rooster Stands on One Leg The Saturday Evening Post

Stronger muscles and better weight control are among the many benefits of t’ai chi. “In contrast to the Western ‘go for the burn’ workout, t’ai chi conserves your life energy to balance mind, body, and spirit,” says David-Dorian Ross of the PBS program T’ai Chi, Health & Happiness.

T’ai chi techniques can be practiced one by one or as a short flowing routine. Try these relaxing yet strengthening moves from Ross’ latest DVD, Intro to T’ai Chi, available at gaiam.com.

How-to Video: Parting the Wild Horse’s Mane

This move (aka Tossing the Frisbee in a Lunge) coordinates arm and leg movements.

How-to Video: Rooster Stands on One Leg

This exercise requires some balance and will help you build strength in your leg muscles.

How-to Video: Waving Hands Like Clouds

New practitioners of t’ai chi will love this basic, fluid move that requires very little footwork.

5-Minute Fitness: T’ai Chi for Calmness and Strength The Saturday Evening Post

“Exercising outdoors frees the mind,” says Tyler Cooper, M.D., M.P.H., CEO of Cooper Aerobics Enterprises, Inc., and co-author of Start Strong, Finish Strong with his father, Dr. Kenneth Cooper. “Just get outside and start moving. Being active most days of the week in some form or fashion will really pay dividends in the long run.”

3 Steps to Shoes That Fit

Bad shoes can sideline the best walking program, warns health fitness specialist Kristen Davis.

“Impact forces from the ground travel up your legs,” she explains. “Proper shoes protect your feet and keep your knees and hips from hurting, too.”

Here is Davis’ game plan to find shoes that make you want to walk—and that’s the point, right?

Insist on Comfort

Try on different brands and styles and walk around in both shoes. Trained staff at 
a running store can test your gait and get you in 
the best shoe.

Return It

Check out the store’s return 
policy in case shoes no longer feel comfortable after walking two or three miles.

Set a Budget

Expect to spend $50 to $100 for walking shoes and to get a new pair every six months. “New Balance and Brooks have great walking shoes,” advises Davis.

Pick the Right Program

Outdoor fun should match your personality and fitness level. Consider these categories, then choose your favorites (after consulting your doctor, of course).

The Nature Lover: Plant a garden or flower bed. Spend extra time raking and weeding on especially nice days or offer to do yard work for others. Bike or hike on local nature trails, or plan a trip to state or federal parks.

The People Person: Set up a badminton net and arrange neighborhood games. Take a morning jog, lunchtime stroll, or evening walk with friends. Join a water exercise class or swim club at the local pool.

The Competitor: Train for a sprint triathlon (half-mile swim, 12-mile bike ride, and a 3.1-mile run); join a bocce or softball league; or devise a workout of lunges, push-ups, and squats utilizing outdoor railings and steps.

Start Small, Finish Stronger

Setting realistic goals and finding a fitness partner can help you stay motivated.

“The ideal goal is 30 minutes of exercise five times a week, but even three times a week adds years to a person’s life,” says Dr. Cooper. “Success breeds success, and any amount of exercise is better than none at all.”

Get Out, Get Fit The Saturday Evening Post