Try Tai Chi Walking to Boost Balance and Relax Your Mind

Walking can already be a simple way to move your body and get some fresh air. But what if it was combined with an ancient practice?

Now, tai chi walking is gaining traction on social media, according to Vogue. The practice combines walking with tai chi, a meditative martial art originating from ancient China. The age-old technique involves gentle, intentional movements to calm the body and the mind.

What Is Tai Chi Walking?
Tai chi walking is a practice used to learn how movement works in tai chi, Leda Elliott, a tai chi master and author, tells Vogue. 

It involves moving slowly and purposefully and transferring your weight fully from one leg to the other. During the exercise, practice heavy-foot and light-foot awareness to stay present throughout every step. Rather than simply moving toward a destination, tai chi walking encourages you to focus on the quality of your movement. 

The practice is also part of a larger tai chi system. It includes inner awareness and the flow of qi, Elliott explains. In traditional Chinese philosophy, qi is understood as life-force energy. From the traditional tai chi perspective, Elliott adds that tai chi walking can lead to “rooting,” or a sense of connection to the ground.

Tai chi also incorporates a mindfulness concept called yi, which means “mind intent” in Chinese, Yun Kim, an acupuncturist, doctor of traditional East Asian medicine, tells Today. “When you’re doing tai chi, we’re fully in the present moment,” Kim says. “We are feeling the feet on the ground, the shifting of the weight, the knee lifting and the core engaged,” she adds.

The Benefits of Tai Chi Walking
Potential perks of the practice include better balance, strength, and mobility, which can help prevent falls, particularly as people age. 

It can also offer a low-impact way for people with chronic pain or limited movement to stay active and build strength.

Due to its mindfulness component, tai chi may also support body awareness and mental health. The embodied practice can help people realize when they’re ruminating about prior events or worrying about the future.

How to Do Tai Chi Walking
The beauty of the exercise is that it can be performed outside or at home, and it only takes a few minutes.

To begin, stand with your feet hip-width apart, Rowan Clift, training and nutrition specialist, tells Marie Claire. Next, let one leg support all of your weight. Slowly lift the opposite foot, touching the heel to the ground before gradually shifting forward onto the rest of the foot. Keep your upper body tall and look straight ahead during the exercise. Breathe mindfully while moving slowly with intention.

Tai chi walking offers a gentle way to slow down and immerse yourself in the present moment. With each step, this practice may support the body and mind.