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Revitalize Your Health with the 8-Shaped Walk A Physio’s Guide to Staying Fit
If you've been searching for a simple, equipment-free exercise that works your entire body, improves balance, and takes less than 30 minutes a day - you may have already come across the 8-shaped walk, also known as the infinity walk or figure-8 walk.
Rooted in ancient Siddha tradition and increasingly studied in modern physiotherapy, this unique walking pattern does something that straight-line walking can't: it engages your core, hips, and nervous system simultaneously through continuous directional changes.
In this guide, I'll walk you through everything you need to know - from the correct technique to the science-backed benefits - as a practising physiotherapist.
💡 Key takeaway: The 8-shaped walk combines cardiovascular activity, balance training, and mindful movement into one low-impact exercise. It is especially beneficial for older adults, those managing chronic conditions, and anyone with joint pain or coordination issues.
What Is the 8-Shaped Walk (Infinity Walk)?
The 8-shaped walk, also called the infinity walk or Siddha walk, involves walking continuously in a figure-eight pattern — tracing the shape of the number "8" (or the infinity symbol ∞) with your footsteps. The path typically uses two small circles, each about 6 feet in diameter, aligned on a north–south axis.
Unlike regular walking on a straight or circular path, the figure-8 pattern forces your body to constantly shift its centre of gravity, change direction, and engage stabilising muscles - making it a far more holistic movement than it might appear.
This exercise gained widespread attention in India around 2020, when people sought space-efficient, no-equipment workouts they could do at home. However, its origins go back centuries in Siddha medicine, where it was recommended by yogis for overall health and disease prevention.
How to Do the 8-Shaped Walk: Step-by-Step
The technique is simple, but getting it right matters. Here's how to set up and perform the exercise correctly:
Set Up Your Path
Create two circles, each approximately 6 feet (1.8 m) in diameter, aligned north to south. You can mark them with chalk, rope, cones, or two chairs. Total path length is roughly 12–16 feet long. If space is limited, even two water bottles placed apart will work indoors.
Choose the Right Time
Early morning (5–7 AM) or evening on an empty stomach or at least 2 hours after a meal is ideal. Avoid exercising immediately after a heavy meal.
Walk Barefoot If Possible
Walking barefoot on the path activates acupressure reflex points on the soles of your feet, which are linked to internal organs. If the surface is rough, thin-soled footwear is acceptable.
Start Clockwise for 15 Minutes
Beginning from the south end of your path, walk in a clockwise direction along the figure-8 for 15 minutes at a comfortable, natural pace. Focus your gaze on the path ahead — not on your phone.
Switch to Anti-Clockwise for 15 Minutes
After 15 minutes, reverse direction and walk anti-clockwise for another 15 minutes. This ensures symmetrical activation of both sides of the body and both brain hemispheres.
Focus on Your Breath
Breathe naturally and deeply throughout. Avoid talking, using your phone, or listening to loud music — the meditative focus is a key part of the exercise's benefit.
Cool Down
After your walk, spend 5 minutes doing gentle stretches or slow deep breathing (pranayama). This enhances the respiratory and relaxation benefits of the session.
🕐 Total time: 30 minutes (15 mins clockwise + 15 mins anti-clockwise). Beginners can start with 10 minutes each direction and build up gradually over 2–3 weeks.
15 Benefits of the 8-Shaped Walk
Here's why physiotherapists and wellness practitioners are increasingly recommending the infinity walk as part of a daily routine:
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Improves Balance & Stability
Continuous directional changes challenge your proprioception and train the stabilising muscles of your hips, ankles, and core.
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Boosts Brain Function
Walking a curved figure-8 path activates both brain hemispheres simultaneously, improving cognitive-motor coordination and mental clarity.
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Reduces Knee & Joint Pain
The gentle twisting motion lubricates joints and strengthens surrounding muscles, offering relief from knee pain, sciatica, and spondylitis.
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Helps Manage Blood Sugar
Regular practice improves insulin sensitivity and glucose absorption, making it a valuable complementary activity for those managing Type 2 diabetes.
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Supports Heart Health
As a low-impact aerobic exercise, it gently elevates heart rate, improves circulation, and helps lower blood pressure over time.
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Enhances Respiratory Function
Deep, rhythmic breathing during the walk helps clear nasal passages, reduce sinus congestion, and improve lung capacity.
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Aids Weight Management
The full-body twisting motion burns more calories than straight-line walking and engages abdominal and hip muscles actively.
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Reduces Stress & Anxiety
The focused, meditative nature of figure-8 walking activates the parasympathetic nervous system, reducing cortisol and promoting calm.
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Improves Posture & Gait
Regular curved-path walking engages core and back muscles, leading to better spinal alignment and more confident, stable walking.
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Supports Eye Health
The concentration required to track the path can improve eye focus and has traditionally been associated with reducing short-sightedness symptoms.
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Activates Acupressure Points
Walking barefoot stimulates reflex zones on the soles of the feet, which in reflexology are connected to major internal organs.
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Improves Digestion
The hip and abdominal movement during the walk massages internal organs, helping with constipation, bloating, and digestive sluggishness.
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Reduces Fall Risk in Older Adults
Studies on the Figure-of-8 Walk Test show that regular curved-path walking improves direction-changing ability and reduces hesitancy during turns.
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Promotes Better Sleep
The combination of gentle exercise, deep breathing, and reduced cortisol levels makes it easier to fall asleep and stay asleep.
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Increases Energy & Vitality
The deep oxygen intake and full-body activation leave practitioners feeling energised throughout the day rather than fatigued.
A Physiotherapist's Perspective
From a clinical physiotherapy standpoint, the 8-shaped walk is what we would call a multi-planar, low-impact movement exercise. Most of our daily walking is linear - we move forward in a straight line, using the sagittal plane almost exclusively. The figure-8 pattern adds frontal and transverse plane movement, which engages hip abductors, adductors, and deep trunk stabilisers that standard walking leaves dormant.
This is why it's particularly effective for patients recovering from lower limb injuries, managing chronic pain, or working on balance after neurological events such as a stroke. The Figure-of-8 Walk Test (F8WT) is in fact a validated clinical assessment tool used in physiotherapy research to measure gait ability and fall risk in older adults.
That said, some of the benefits attributed to this exercise — particularly the claims around reversing diseases like diabetes, kidney stones, or epilepsy — should be understood as supportive and complementary, not curative. This exercise works best as part of a broader healthy lifestyle, and you should always consult your physiotherapist or doctor before starting.
📋 Physiotherapy note: The 8-shaped walk is an excellent low-impact activity for most adults. However, it is not a replacement for prescribed medical treatment. If you have a specific condition, check with your physiotherapist about modifications suited to your needs.
Who Should Avoid or Modify This Exercise?
⚠️ Consult your doctor first if you have:
Elderly individuals or those with limited mobility can still benefit — they can perform the walk with the assistance of a caregiver or by holding a support rail placed alongside the path. The pace and duration should be adjusted based on individual comfort.
Tips to Get the Most Out of Your 8-Walk
Be consistent, not intense. Twice daily (morning and evening) for 15–30 minutes each session is far more effective than an occasional longer walk. Start with 10 minutes if you're a beginner.
Minimise distractions. The cognitive engagement required to trace the path mindfully is part of the benefit. Avoid chatting, scrolling your phone, or listening to music with lyrics during the session.
Combine with breathwork. After your walk, spending 5–10 minutes on diaphragmatic breathing or alternate nostril breathing (anulom vilom) amplifies the respiratory and calming benefits.
Track your progress. Notice changes in your balance, energy, sleep quality, and pain levels week by week. These small shifts are signs that the exercise is working.
Practice in a peaceful outdoor space. Barefoot on grass or a clean terrace is ideal. The grounding (earthing) effect of direct contact with the earth is an added bonus.
Frequently Asked Questions
30 minutes per day is the recommended target — 15 minutes clockwise and 15 minutes anti-clockwise. Beginners can start with 10 minutes each direction and increase gradually over 2–3 weeks.
Yes. All you need is a space of about 12–16 feet in length. You can use two chairs, cones, or even water bottles to mark the two circles. The exercise is just as effective indoors as outdoors.
It can be a helpful complementary activity. Regular physical exercise improves insulin sensitivity and helps regulate blood sugar levels. However, it should accompany, not replace, your prescribed diabetes management plan.
Yes — with appropriate supervision. Older adults may benefit greatly from the balance and coordination training it provides. If mobility is limited, a caregiver can assist, or a support rail can be set up alongside the path.
Barefoot is preferred, as it stimulates acupressure reflex points on the soles of the feet. However, if the surface is rough or if you have conditions like diabetic neuropathy, wear thin-soled, flexible footwear.
Regular walking primarily uses forward, sagittal-plane movement. The figure-8 pattern adds lateral and rotational movement, engaging core muscles, hip stabilisers, and both brain hemispheres in a way that straight-line walking simply cannot.
Many practitioners report improvements in energy, breathing, and sleep quality within the first 2–4 weeks of consistent practice. Benefits for chronic conditions like joint pain or blood sugar may become more noticeable after 4–8 weeks of twice-daily sessions.