After I tried Japanese walking, I thought I’d mastered all the buzzy walking workouts. But then my editor asked me a question: “Have you tried tai chi walking?” The blank look on my face said it all. I’d never even heard of it.To educate myself, I opened the encyclopedia of trendy wellness practices, also known as TikTok. There, I came across a helpful tutorial posted by Raymond Li, NASM, CPT, a personal trainer and tai chi teacher at Manhattan Tai Chi.“Tai chi walking is the foundation of tai chi practice. It is a slow, mindful way of moving that coordinates posture, breath, balance and intention,” Li told me when we connected later. “Unlike ordinary walking, every step in tai chi walking is deliberate: how the foot lands, how weight transfers, how the spine stays upright and relaxed and how the whole body moves as one connected unit rather than separate parts.”Slow and mindful? Clearly, tai chi walking isn’t about getting your steps in. I’m a fast walker by nature—a side effect of living in New York City for more than a decade. Doing anything slow doesn’t come naturally to me. Still, I was game to give tai chi walking a try. And honestly? It took me by surprise.Related: This Simple Walking Trick Can Improve Balance and Boost Longevity
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“In classical training, walking drills were used to build stability, sensitivity, rootedness and efficient movement, as if you have another pair of eyes at the bottom of your feet," he says. "Also, imagine the old days when even pavements and streetlights were not common. People had to walk in the dark on uneven ground."
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Tai Chi Walking Teaching Clip #TaiChiForBeginners #LearnTaiChi #TaiChiMoves #TaiChiBasics
♬ original sound - Tai Chi Ray“Practiced regularly, tai chi walking can improve balance, coordination, posture, joint mobility and leg strength,” Li says.
Scientific research backs this up. A 2021 scientific review in Medicine found that tai chi helped improve balance and posture in older adults with osteoarthritis. Another study found that tai chi helped reduce pain severely for older adults experiencing multisite pain and also reduced their fear of falling.
Besides these physical benefits, Li says that tai chi walking supports mental health too. “Tai chi walking naturally shifts attention into the present moment—into sensations of the feet, breath and body alignment. This can calm the nervous system and reduce stress and anxiety. The slow rhythm and continuous flow often create a meditative effect, helping people feel more grounded, centered and emotionally balanced over time,” he says.
How To Do Tai Chi Walking
Curious as to how exactly tai chi walking is done? In addition to Li’s TikTok that is shared above, the YouTube video below offers a great tutorial. In it, tai chi expert George Thompson shares that tai chi walking is a moving meditation done by rolling each foot slowly from heel to toe, with the big toe being the last to land. “The spine is nice and long and you’re not looking down at your feet,” he says.
“Start slow and keep it simple. There’s no need to rush or force anything. Focus on standing upright, relaxing the shoulders and feeling each step fully before moving to the next. It’s less about how far you walk and more about how you walk,” Li says, for what to keep in mind before trying tai chi walking for the first time.
Related: This One Change Will Make Your Walks Even More Effective, According to Personal Trainers
My Experience Trying Tai Chi Walking
To begin, I planted my feet flat on the ground and took a few deep breaths. I took in the sounds around me: the birds, the sound of someone using a leaf blower nearby and a train whistle in the distance. Then, I took my first few steps, consciously rolling my feet from heel to toe. After walking forward this way for a while, I incorporated some side steps. It occurred to me that I rarely move sideways and it felt good to move my body this way.
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I do have to admit that I did feel a little self-conscious, hoping that none of my neighbors would walk by and wonder what I was doing. Sometimes I also struggled with figuring out how to move my body. I definitely could have benefited from working with an instructor, something Li recommends beginners do.
While I’m not sure if I’ll make tai chi walking a regular practice, I’m glad I tried it and would definitely be open to taking a tai chi class. That way, I can move with some helpful guidance.
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Related: Here’s Exactly What Your Walking Gait Can Tell You About Your Health
Sources:
Raymond Li, NASM, CPT, personal trainer and tai chi teacher at Manhattan Tai ChiYou, Y., Liu, J., Tang, M., et al. (2021). Effects of Tai Chi exercise on improving walking function and posture control in elderly patients with knee osteoarthritis. Medicine. 100(16):e.25655 You, T., Ogawa, E.F., Thapa, S. (2019). Tai Chi for Older Adults with Chronic Multisite Pain: A Randomized Controlled Pilot Study. Aging Clinical and Experimental Research. 30(11):1335-1343Hence then, the article about i tried tai chi walking and was honestly surprised by the results was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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