Looking to improve your mental and spiritual fitness? Consider Chi walking, which combines traditional walking with tai chi (an ancient Chinese form of slow, meditative exercise). Here are the details:

• The benefits. Relaxation, invigoration, improved walking form, and better overall health. It may also diminish aches and pains, and lower the risk of injuries such as shin splints, hamstring pulls, hip, and knee problems.

• How it works. Chi walkers learn to use core muscles instead of leg muscles to move forward. This occurs through focusing on good posture, relaxing arm and leg muscles, and concentrating on breathing.

Any way you take your steps, by walking 30 minutes a day, five days a week, you’re on the path to wellness.