While you've no doubt heard of the ancient Chinese martial art of Tai Chi, you may be less familiar with Tai Chi walking – a more modern variation of the mindful movement practise.
Popularised by social media, Tai Chi walking has seen a notable uptick of late, with content creators of all ages praising the method and attributing it to improved balance, joints and mental health.
Sam Quinn, Personal Training Lead at Nuffield Health, explains to Glamour UK what Tai Chi walking is, as well as its health benefits and how to start as a beginner.
What actually is Tai Chi walking?
As the name suggests, Tai Chi walking combines the philosophical and psychological principles of Tai Chi with walking, to create balance and strength, increase overall fitness levels and reduce stress, while providing the opportunity for an individual to explore the mind, body and spirit.
“This way of walking can help improve posture and loosen joints, whilst removing some of the pressure on the arms and, in particular, the legs,” Quinn explains. “Chi walking can be a great way of correcting posture/movement if an individual experiences discomfort when walking, as they are able to focus on how the body moves and responds in action to then adjust accordingly.”
Tai Chi walking is also low-impact form of exercise and is suitable for all abilities. “It can be an effective way of helping you achieve your goals and is fully adaptable depending on your ability and goals, whether you want to lose weight, rehabilitate after an illness or injury, improve your fitness levels, or stay active as age,” the expert adds.
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5 tips for beginners
When it comes to getting started with Tai Chi walking, Quinn offers the following guidance:
Chi walking is adaptable for all abilities, so start by setting achievable targets for distance, duration, and frequency, Quinn advises. “Whether your goal is to improve fitness, recover from injury, or simply stay active, building gradually will help you stay consistent.”
As a low-impact exercise, Tai Chi walking focuses on balance, posture, and controlled movement rather than speed. “Begin at a gentle pace and pay attention to how your body moves and responds. As your fitness and confidence grow you can increase the pace of your walking,” he adds.
The expert also says that it's key to choose supportive footwear and clothing that allows free movement, helping you maintain good posture and reduce strain on your joints. “Correct footwear will provide comfort and prevent injury. The correct attire will also help you move well and feel comfortable whilst walking.”
A safe, and comfortable setting will also make it easier to focus on your movement, posture, and overall experience, especially when you’re just starting out. Quinn says: “Walking outside or on a treadmill are both suitable options. The longevity of your exercise is heavily dependent on the right environment so choose wisely or even recruit a friend to support you.”
Controlled breathing is central to Tai Chi walking. “It helps you connect mind and body, encourages relaxation, and enhances the stress-reducing benefits of the practice,” Quinn explains. “The mind controls the body and the breath controls the mind. To obtain the cardiovascular, mindfulness benefits and spiritual benefits of Tai Chi walking focus on your breathing as much as your walking technique.”
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The health benefits of Tai Chi walking
Tai Chi walking offers a range of physical and mental health benefits, while standing out from other low-impact exercises through its focus on mindful movement and body awareness, per the expert. The technique can:
By focusing on how the body moves, Quinn says Tai Chi walking helps correct posture and encourages more efficient, natural movement.
Quinn also says that Tai Chi walking is a great way of burning calories and is a low-impact and accessible form of exercise for weight loss.
“The walking technique helps loosen and mobilise making movement more comfortable and over time easing pressure on the joints during walking and everyday movement,” he says.
Inspired by Tai Chi principles, the walking method also promotes better lower body and single leg strength, as well as better coordination, balance and stability which results in improved overall locomotion. “It can, therefore, help the elderly and less mobile by helping to prevent falls,” Quinn adds.
The mindful, meditative aspect, combined with controlled breathing, helps calm the mind and reduce stress.
As a low-impact exercise, it can additionally improve endurance, physical strength and general fitness without placing excessive strain on the body.
"Its gentle, accessible and adaptable nature makes it suitable for those recovering from illness or injury," Quinn notes.
Finally, it provides an opportunity to engage the mind, body, and spirit, increasing awareness of movement and physical responses.
