> # What is Tai Chi Walking - and is it worth a try?
Peer reviewed by **Dr Colin Tidy, MRCGP**Authored by Victoria Raw
Originally published 31 Mar 2026
Meets Patientâs **editorial guidelines**Est. 5 min reading time
The martial art of Tai Chi has been around for centuries. Originally developed as a form of self-defensive combat, itâs still going strong today - though its greatest strength now lies in its ability to support overall health and wellbeing.
For something so ancient, itâs impressive that Tai Chi is still finding new relevance in todayâs wellness world. One of the latest ways itâs being embraced - particularly across online platforms - is through a more accessible adaptation of the practice known as Tai Chi Walking.
In this article:
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What is Tai Chi?
Tai Chi, also known as Tai Chi Chuan (Taijiquan), originated in China as a form of martial arts training. Over time, it has evolved into one of the most respected practices in Chinese culture for promoting health, balance, and longevity.
Dr Mao Shing Ni, Tao of Wellness, California, USA, is a Tai Chi master and a board-certified specialist in longevity. He explains that the term Tai Chi refers to the ultimate balance of yin and yang - the dynamic harmony between opposing forces such as movement and stillness, strength and softness, and effort and relaxation.
âIn practice, Tai Chi consists of slow, flowing movements performed with awareness of breath, posture, and internal energy, which Chinese medicine calls Qi,â says Ni.
âUnlike many exercises that isolate muscles, Tai Chi trains your entire body as one integrated system. The mind guides the movement, the breath regulates the rhythm, and the body follows smoothly. In this way, Tai Chi becomes a form of moving meditation - strengthening the body while calming and focusing the mind.â
Learning Tai Chi the right way
Ni recommends that if youâre interested in learning Tai Chi, the best way to practise it correctly is with a qualified teacher.
He points out that while Tai Chi may look simple from the outside, the internal principles are actually quite subtle. A skilled teacher can guide you through key elements, such as proper alignment of your spine and joints, coordinating breath with movement, shifting weight safely and efficiently, and maintaining stability while staying relaxed.
âWithout direct guidance from a teacher, beginners often rely only on imitation,â says Ni. âYou may tense your body, collapse posture, or move mechanically, which reduces the benefits and sometimes creates strain.â
He adds that, traditionally, Tai Chi was taught through direct transmission, with the teacher guiding posture and helping students sense the internal flow of movement. This kind of hands-on feedback speeds up learning and helps practitioners develop the deeper aspects of the art.
How Tai Chi supports mind and body wellbeing
With consistent practice and guidance, Tai Chi offers a wide range of health benefits. Beginners often start to feel confident with the basic movements after just a few weeks of regular practice. While mastering a complete form can take several months, the positive effects on health can be noticed much earlier.
Ni explains that Tai Chi is often described as âmeditation and healing in motionâ.
He adds that practising it regularly can benefit your:
Joint mobility and flexibility.
Circulation and heart health.
Muscle coordination and strength.
Posture and spinal alignment.
âBecause movements are performed with focused attention, Tai Chi also helps improve your concentration, enhance your body awareness and sharpen your memory and cognitive function,â says Ni. âModern studies even suggest Tai Chi may support brain health and neuroplasticity.
âFrom a Chinese medicine perspective, Tai Chi helps regulate Qi and calm the spirit, which we call Shen. Practitioners often experience reduced stress and anxiety, improved emotional resilience, and a greater sense of inner balance.â
Staying safe while practising Tai Chi
According to Ni, Tai Chi is generally considered a very safe practice, which is why itâs often recommended for older adults and those recovering from illness.
However, for the best results and to ensure safety, it really should be mastered under the guidance of a teacher. Without proper instruction, people can sometimes lock their knees or joints, lean too far forwards or backwards, or move with unnecessary tension.
Ni explains that these habits can occasionally put strain on your knees, hips, or lower back. That said, injuries from Tai Chi are extremely rare, and it is considered safe for most people.
âPeople who should be especially careful include those with severe balance disorders, those recovering from major joint surgery or those with acute injuries,â says Ni. âFor them, Tai Chi can still be beneficial, but it should be modified and taught carefully.â
Exploring Tai Chi Walking for beginners and beyond
Tai Chi Walking - sometimes called the Tai Chi walking method - is a trend that has spread across social media, and as a result, more and more people have started practising it. This allows them to enjoy some of the health benefits of Tai Chi, even without committing to the full traditional practice.
Ni describes Tai Chi Walking as a simplified approach that brings the principles of Tai Chi to life through walking.
âInstead of performing a full sequence of movements, practitioners walk slowly and intentionally while maintaining upright posture, smooth weight transfer, relaxed breathing, and awareness of each step,â he says.
âEach step is placed with mindfulness and balance, almost as if the foot is gently 'testing the groundâ. Compared to full Tai Chi forms, Tai Chi walking is simpler and easier to learn, making it accessible to beginners.â
Why Tai Chi Walking has become a wellness trend
Tai Chi Walking draws from traditional walking practices designed to enhance balance and provide a deep sense of grounding. Closely linked to mindful walking meditation, it uses simple, intentional movements to foster greater awareness and promote internal harmony.
Ni explains that many people today are feeling overwhelmed by stress, technology, and constant stimulation. Tai Chi offers something very appealing - a simple way to slow down and reconnect with your body.
âIt requires no equipment, no special location like a gym and no athletic ability,â he says. âPeople can practice it in a park, on a trail, or even in their backyard. In a world that often pushes us to move faster, Tai Chi Walking reminds us that health sometimes begins by slowing down.â
A simple guide to Tai Chi Walking
Tai Chi Walking is an easy and accessible way to practice mindfulness and improve your balance. While itâs a good idea to check in with a professional for formal training, you can safely practice these simple steps on your own:
Starting stance
Footwear - wear comfortable shoes with a flat sole or thin socks on a non-slip surface.
Position - stand naturally with your feet parallel and hip-width apart, knees slightly bent.
Posture - keep your head up, chin tucked, and spine lengthened.
Shifting your weight
The shift - gradually shift your weight to your right leg, making it feel light.
The lift - lift your left leg slowly while keeping your knee bent and bring your foot forwards.
The forward step
Heel first - step forwards gently with your heel, toes pointed slightly upwards.
The roll - roll your foot from heel to ball until flat on the ground.
The transfer - shift your weight onto your left leg as your right heel lifts.
The arm movement
The push - as you shift your weight, coordinate your hands to âpushâ the air from your chest.
Soft joints - keep your elbows and wrists rounded and unlocked.
Sync - your hands should finish the push when your weight settles on your front foot.
Continuing the flow
Repeat - with your weight on your left leg, lift your right leg, step forwards, roll your foot down, and shift your weight again.
Breathing - inhale as you lift your foot and exhale as you shift your weight and push.
Is Tai Chi Walking good for you?
Walking is one of the easiest forms of exercise and comes with a wide range of health benefits. Tai Chi Walking, however, takes it a step further by incorporating posture, balance, and mindful awareness.
Ni explains that because steps are slower and weight shifts are more deliberate, Tai Chi Walking may improve balance and fall prevention, joint stability, leg strength, and coordination and awareness of posture.
âFor heart health, it is typically lower intensity than brisk walking, but it can still support circulation and metabolic health,â he says. âIt may be especially helpful for people with arthritis, balance issues, long-term stress and early neurological conditions affecting coordination.â
He adds that Tai Chi Walking naturally helps to quiet the mind. As your focus settles on the rhythm of your breath and steps, your nervous system gradually shifts from a state of fight-or-flight to one of relaxation and restoration.
âMany practitioners report reduced anxiety, improved focus and better emotional regulation,â says Ni.
Tai Chi Walking is especially helpful for older adults looking for low-impact exercise, anyone feeling stressed, those on the road to recovery, and anyone wanting a gentle introduction to mind-body practices.
Ni advises that anyone with significant mobility or balance challenges should start slowly.
He suggests helpful modifications, such as practising near a wall or rail for support, taking smaller steps, and moving at a comfortable pace. The aim isnât to push your body, but to encourage smooth, natural movement.
âIn Taoist philosophy, the highest form of practice is not intensity, but harmony,â Ni concludes. âAllowing the body to breath, and mind to move together with ease.â
Article history
The information on this page is peer reviewed by qualified clinicians.
Next review due: 31 Mar 2029
31 Mar 2026 | Originally published
Authored by:
Peer reviewed by
I remember ChiRunning! I hadnât even started training CMA yet, but Iâd been running for years by then. 
This was a fun read for me. The Tai Chi walking thing is out of controlâCoworkers keep asking me what it is and I keep telling them I have no idea, just a stupid new health fad that has nothing to do with what I trainâŚ
Guess I was only partially right⌠whoops, one of the places I practice is a YMAA schoolâI had no idea it was our fault 
Next time anyone asks you about Tai Chi walking, tell them to get Tai Chi Walking: A Low-Impact Approach to Better Health by Robert Chuckrow, Ph.D. 
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> # Forget counting steps - tai chi walking is a workout to improve your posture and balance
This alternative walking practice can work wonders for stress, mood, balance, posture, and more, without worrying about the impact of exercise on your joints
BY GRACE WALSH
PUBLISHED 2 DAYS AGO
IN FEATURES
(Image credit: Getty Images)
Tai chi walking is a slow and mindful practice that delivers as many mental benefits as physical ones. Far from a new trend, this walking exercise has been practised for thousands of years.
As you might expect, tai chi walking comes from the practice of tai chi, a slow and mindful martial art for self-defence from ancient China. Tai chi walking combines ancient Qigong energy practices with martial arts techniques to build balance and core strength. âIt involves taking deliberate, flowing steps while engaging your core, relaxing your shoulders, and moving your arms gently in sync with your legs,â says Shamar Thomas, a personal trainer, cardio specialist, and injury rehabilitation expert working with WalkFit.
Unlike metabolic walking or walking yoga, the focus isnât on your muscles or getting your heart rate up. âEach step is performed with focus and mindfulness, making it both a physical and mental exercise,â says Shamar, who reveals how to do it below.
HOW TO DO TAI CHI WALKING
Stand tall: Begin with feet hip-width apart, knees soft, shoulders relaxed, and spine straight.
Set your breath: Take a few slow, deep breaths to centre yourself and prepare for mindful movement.
Step slowly: Lift one foot slightly and step forward gently, placing your heel first, then rolling through to your toes.
Shift your weight: As you step, slowly shift your weight onto your front foot, keeping movements smooth and controlled.
Move your arms: Let your arms flow naturally in sync with your steps, like gentle tai chi movements.
Engage your core: Keep your abdominal muscles lightly engaged to support balance and posture.
Stay mindful: Focus on your breath, the sensation of your feet on the ground, and the rhythm of your steps.
Repeat and reverse: Continue stepping slowly for several minutes, then switch feet and reverse direction.â
For a demonstration, see the video below by Dr Paul Lam and Tai Chi Productions.
Tai Chi Walking for Balance: Step-by-Step Beginner Tutorial by Dr Paul Lam - YouTube
WHAT ARE THE BENEFITS OF TAI CHI WALKING?
1. REDUCES STRESS
Slow, intentional breathing is one of the simplest ways to calm the nervous system, and this is exactly what tai chi walking prioritises. âInhale deeply through your nose and exhale fully through your mouth as you walk,â says Shamar. "Synchronising breath with movement helps reduce stress, enhances focus, and turns each step into a meditative experience.â
Dr Cassidy Jenkins, a psychologist also working with WalkFit, agrees. âBeyond its physical benefits, tai chi walking supports mental well-being by encouraging focus, reducing stress, and promoting calm.â
Several studies have shown that traditional tai chi can improve sleep, with one showing a 50-minute increase in total sleep time.
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2. BOOSTS MOOD
If you do your tai chi walking outside in the sunshine this spring, youâll reap double benefits for your mood: exercise and sunlight.
âThe slow, mindful movements boost circulation, release endorphins, and anchor the mind in the present," says Dr Jenkins. âBrief exposure to natural light outdoors can help regulate your bodyâs internal clock. Whether practiced indoors or outside, tai chi walking is a simple, accessible way to lift mood and improve mental wellness.â
3. IT CAN BE DONE ANYWHERE
Now that spring is finally here, outdoor exercise is back on the table. Grabbing your walking shoes and heading out for some tai chi walking has the double benefit of exercise and fresh air.
However, if itâs raining outside or youâd rather not leave the house, you can do it inside - and you donât even need a treadmill or walking pad.
âThe practice benefits from a calm environment where you can focus on mindful movements and controlled breathing, whether in your living room or at a park,â says Shamar.
4. SUITABLE FOR BEGINNERS
âUnlike Japanese walking, which emphasises posture and formality, tai chi walking is meditative, rhythmic, and fluid, making it perfect for beginners," says Shamar. âItâs low-impact, easy to learn, and requires no prior experience.â
The practice is more mindful than other walking workouts as well, which helps with this. âNotice subtle sensations, such as how your feet touch the ground, the rhythm of your steps, and the environment around you,â adds Shamar.
âPay attention to these details to help anchor your mind in the present, fostering mindfulness and improving mood, while also helping to ease anxiety and tension.â
5. BOOSTS CONFIDENCE
Improving your fitness is one way to boost your confidence, but so is improving your mental resilience. Tai chi walking can help with this, Shamar says.
âIâd recommend always starting your walk with a clear intention. For example, think âI am calmâ or âI am presentâ and repeat this with each step to reinforce this positive thinking. This can lift your mood and strengthen mental resilience."
Health Channel Editor
Grace Walsh is woman&homeâs Health Channel Editor, working across the areas of fitness, nutrition, sleep, mental health, relationships, and sex. She is also a qualified fitness instructor.
A digital journalist with over seven years experience as a writer and editor for UK publications, Grace has covered (almost) everything in the world of health and wellbeing with bylines in Cosmopolitan, Red, The i Paper, GoodtoKnow, and more.
For the record, Ann Swanson did not âaccidentallyâ start this Tai Chi walking trend. Tai Chi Walking goes back to 2002 with Tai Chi Walking: A Low-Impact Approach to Better Health by Robert Chuckrow, Ph.D.
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# Tai Chi Walking Can Boost Balance, Strength and More. Start With This 1 Exercise, Experts Say
Just a few minutes of tai chi walking can help improve balance and mobility.
April 28, 2026, 11:37 AM PDT / Source: TODAY
Tai chi walking has been popping up on social media recently with proponents claiming it can provide all sorts of physical and mental health benefits. And if youâre looking to add some mindfulness or balance practice to your usual walking routine, tai chi walking may be just what youâre after.
Tai chi was originally developed as a type of martial art in China hundreds of years ago, say Yun Kim and Jacques MoraMarco, both acupuncturists, doctors of traditional East Asian medicine and co-authors of the recently released book âWalking Your Way to Vitality: Integrating Walking, Breathwork and Mindfulness Into Your Daily Exercise.â
Today, you probably know it more for the slow, hypnotic movements and its potential for preventing falls in older adults.
But the authors encourage people to start building that practice early for better balance, strength and mobility that will provide benefits now and later in life.
âPrevention is the highest form of medicine,â Kim tells TODAY.com. âThe concept is to start these preventative practices when you youâre relatively young and healthy to prevent something serious that could happen in the future.â
And tai chi walking offers the chance to combine the controlled, meditative movements of tai chi with the well-studied benefits of regular walking.
What Is Tai Chi Walking?
While tai chi is typically performed generally in place, forms of walking that incorporate tai chi-inspired movements have been making their way around social media.
The type of movements used in tai chi walking are actually based on âtransitions between the stances of tai chi,â MoraMarco tells TODAY.com. So, while there is no such thing as âpure tai chi walking,â he says, these movements are still based on the slow, mindful, intentional weight transfer that youâll perform in traditional tai chi practices.
You can perform tai chi walks for five to 10 minutes at a time or add a few minutes of these movements into your usual longer walks.
Benefits of Tai Chi Walking
One of the biggest benefits of practicing tai chi and tai chi walking is the balance, strength and mobility needed to prevent falls, MoraMarco says, which is particularly important for older adults.
âDepending on the posture, youâre affecting specific muscles like the hip flexor and the quads that are beyond what you would get in regular walking or jogging,â he explains.
MoraMarco, now in his 70s, recalls a moment when he nearly fell while presenting at a convention. His foot got caught on someoneâs bag as he walked to the stage âand I went flying forward, but I caught myself,â he says. He credits his tai chi practice with saving him that way many times.
Meanwhile, Kim, 53, says the practice has helped her maintain strength and manage symptoms as she went through perimenopause. For her, the benefits of weight-bearing exercises to support bone density are top-of-mind as she gets older. While lifting weights is one option to get those benefits, she says, tai chi is another, gentler option.
For people with chronic pain or limited movement, tai chi and tai chi walking can help them stay active and build strength with much less impact on the body, the experts add.
There is also the mindfulness component, which supports both better body awareness and mental health. This concept, also called âyi,â translates to âmind intentâ in Chinese, Kim says, and itâs âthe secret sauce in all of these movement therapies.â
Tai chi is not just choreography, Kim explains. âYouâre not just going through the motions,â she says. âIf you want to really derive the health benefits, you want to be in your body.â
This type of awareness can also help us notice when weâre ruminating about the past or anxious about the future. With mindfulness, we are better able to âanchor our mindâ in what weâre doing and feeling right then and there," Kim says.
âWhen youâre doing tai chi, weâre fully in the present moment,â she says. âWe are feeling the feet on the ground, the shifting of the weight, the knee lifting and the core engaged.â
There is also research supporting the benefits of tai chi for improving sleep and reducing anxiety, as well as benefits of simply practicing outdoors.
How to Start Tai Chi Walking
In their book, MoraMarco and Kim share three variations of tai chi walking in order of increasing difficulty. They each evoke a different animalâs careful, considered movements.
The first one, the tai chi cat walk, does not involve the upper body and the experts recommend people start here.
To perform the cat walk:
Start in a right bow stance, meaning your right leg is forward and bent slightly at the knee. Your left leg is stacked behind you, also slightly bent. You can rest your hands at the top of your hips.
Take a moment to relax into this form with your back straight and your chin slightly dropped.
Sink your waist and right hip down while rotating to the right and opening slightly. Lift the toes of your right foot and rotate them out at a 45-degree angle. Your heel should stay glued to the ground. At this point, all of your weight should be on your right foot.
With all of your weight on the right, you can now slowly pick up your left foot and bring it past the right. Your left leg should stay bent but low, held under your body while you bring it in front of you. Straighten the leg before you gently bring your foot down, heel to toe.
As your toes come to the ground, you should straighten the right leg behind you. Shift your weight to your left leg so that you end in the left bow stance, mirroring the right bow stance you started in.
Continue walking like this for a few minutes, ideally up to 10 minutes.
When youâre ready to end, stand in the âwu jiâ position, also called âstanding like a pole,â to center yourself and clear your mind after your practice.
When youâre just starting out, the authors recommend aiming to perform the cat walk for two minutes and build up to 10 minutes in future sessions. You can do it outside or inside, Kim says, even up and down a hallway in your home.
And, when youâre ready, try the golden rooster walk or bear walks, which add arm movements and require a little more careful balance. As you progress, you can start to focus on your breath more intentionally, too.
Sarah Jacoby is a health reporter at TODAY.
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