Could Tai Chi Walking Unlock Greater Health And Longevity?

In Traditional Chinese Medicine, movement is one of the major pillars of optimal health. One specific exercise, called Tai Chi, is an ancient Chinese martial art that is focused on slow, meditative movements. Tai Chi walking, or Qigong, which has been trending on social media for a while now for its major health benefits, is derived from that ancient practice. But this exercise uses the concept of those choreographed Tai Chi moves and applies it to taking focused, intentional steps that look like "walking". Best of all, it’s free, requires no equipment, and is accessible to all.

In our current desk-bound existence, we’ve become pretty sedentary, which is bad for our backs, our hips, and our minds. So, could this ancient TCM practice hold the key to relaxing body and mind, and help us feel less pain along the way?

Here’s everything you need to know to boost your health and get your Qi back in sync with Tai Chi walking.

What is the Tai Chi walking method?

In China, ‘Tai Chi’ or 'Qigong’ walking is a morning ritual that millions of people take part in. Often called ‘natural walking’, it's the exact opposite of rushing around, coffee in one hand, trying to find your keys with the other. Instead, it’s about keeping your muscles relaxed and your breath regular through a focused practice. Chinese medicine practitioners believe that while doing Tai Chi walking, the body's relaxed state lets the ‘life force’, Qi, move through you, bringing peace. Think of it as a combination of movement and mindfulness or meditation.

“The idea is to consciously coordinate your breath with your steps, considering each foot placement, a type of meditation that’s more accessible than sitting still,” explains Katie Brindle, a Chinese practitioner with 20 years of experience, and founder of the Hayo'u Method.

How do you do it?

Kay Phongsan is a mindfulness coach grounded in over a decade of practicing ‘energy arts’ like Tai Chi and Qigong at the Plant Medicine Retreat in Thailand. He says that if you want to try Tai Chi walking, you should first prepare by standing with both feet firmly flat on the ground. Next, you should start to “feel as if the top of your head is being called to the sky, while letting the rest of the body hang down from the top of the head.”

Once you’re relaxed, it’s time to take the first step, gradually transferring the weight of your body onto one foot, and letting your weight 'flow' through the sole of that foot and down to the centre of the earth until you feel that that foot becomes one with the earth.

“With 100% of your body weight on that one foot, the other foot will become light,” says Phongsan. “Allow that foot to 'float' in the air and gently land on where the next step [is intended].”

From there, repeat the steps until you’re where you want to be, both geographically and spiritually. “Notice that every step is an act of relaxation,” Phongsan advises.

If you really want a good, visual walk-through, you can try this YouTube video, which will literally walk you through each step so you can nail your Tai Chi walking practice.

What are the health and wellbeing benefits?

Anna Kuzmina, Tai Chi practitioner and strength training coach, uses the technique when working with clients at the It's Me & You Clinic in Surrey. She calls it a “moving meditation that transforms a basic mechanical action into a profound exercise in functional stability and joint health.”

For Kuzmina and her clients, Tai Chi walking replaces the momentum of a standard stride with deliberate weight shifting, prompting core engagement and helping them overcome chronic issues like hip instability and uneven gait. She says it has been successful in eliminating pain for high-level athletes when traditional treatments fail.

As for academic data, a Chinese study from Peer J journal found that Tai Chi walking is associated with better cognitive function and fitness in older adults compared to their more sedentary peers. Interestingly, the study authors note the health effects were actually greater than those seen with brisk walking, indicating the benefits may be due to the high cognitive demands of Tai Chi.

The benefits are just as powerful at any time of day, but according to the Traditional Chinese Medicine organ clock (a 24-hour cycle where the body’s energy peaks in specific organ systems during 2-hour intervals), the hours between 5 am and 7 am are linked to the large intestine, which Brindle says is associated with letting go and preparing the body for the day ahead. “It just helps recalibrate your mind for the day ahead,” she says.

And who doesn’t love a sunrise stroll?

How can you add it to your routine?

The good thing about Tai Chi walking is that you can practice it anywhere, anytime. “It’s not so much a particular activity, but a state of mind,” says Phongsan. Approach any task with a clear and open state of mind – and a sense of being at one with your body and surroundings – and you’re practising the same principles, whether you’re walking or staring out the window.

But, if you actually want to get out and about, Brindle recommends aiming for a 20 to 30-minute walk.

And, if you are really short on time, Brindle says you can also do ‘Bagua Walking’ in your home or office. “This is a practice where you walk slowly in a circle while maintaining a specific posture, focusing on coordinated breathing, and focused attention,” she says. She practices this type of Tai Chi walking by stepping forward eight times in one direction and eight times in the other. “You can also walk around when you are on the phone, just bring awareness to your breath and movement,” she says. It doesn’t need to be a huge walk; any movement is a start.

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