Tai Chi Walking – Straight Talking

Tai Chi Walking – Another Internet Fad?

Tai Chi Walking has been around for as long as Tai Chi itself but interest in this aspect of the discipline has risen dramatically in the past 12 months. Indeed the phrase ‘tai chi walking’ was among the the Top 8 new search terms for 2025. The interest has been driven by advertisements claiming that Tai Chi will make you lose weight and build muscle – claims that are false and mislead the public about the nature of the discipline. The promotions are being used to sell expensive exercise programs that have nothing at all to do with Tai Chi – in most cases it’s the same old aerobics and conditioning exercises re-branded as ancient Chinese wisdom.

What is ‘Tai Chi Walking’?

Tai Chi is a movement practice characterised by three essential ingredients – smooth, controlled movements, coordinated slow-breathing and focussed attention. A combination that is often described as ‘moving meditation’.

Each step in Tai Chi is carefully constructed and differs significantly from the way in which we normally walk. In Tai Chi walking there is no impact when the heel touches to the ground so it is very kind to joints and you remain fully in control of the movement, unlike ‘normal’ walking in which you actually fall into each step. It is a movement method that requires more strength and balance and fully engages the mind.

Take a sequence of these steps and you have Tai Chi Walking. It is the simplest form of Tai Chi – one without the complex choreography and that is both its strength and its weakness. It is a great way for beginners to become familiar with the basic building block of movement in Tai Chi because getting the feet right is the fastest way to make progress with the art. But for the many looking for a quick fix the practice will be too slow and they will move on to another fad without devoting the time needed to see the genuine results.

The Real Health Benefits

While Tai Chi won’t make you lose weight or give you the physique of body-builder there are valuable health benefits to be gained from the practice, both physical and mental, backed by extensive scientific research.

• Builds lower body strength
• Improves balance and coordination
• Builds awareness
• Improves breathing capacity
• Improves concentration

Other benefits are less familiar and you can read more about them in this article. “The (Unexpected) Benefits of Tai Chi & Qigong“.

Tai Chi Walking – Is Not a Panacea

Tai Chi Walking is no panacea, no miracle cure and neither do its benefits come without effort. Although some studies show that practitioners lose inches from their waistlines, it is really not a short cut to weight loss (and nor is any exercise regime). While it will help to build strength in the muscles of the lower body those social media advocates proudly displaying their ripped abdominals didn’t develop their physique through Tai Chi Walking. Nor should it be considered a replacement for other forms of exercise or other kinds of walking. At roughly one step every 8 – 10 seconds it is not the best way to get from A to B and would take a full 24 hours to complete your 10,000 step daily target.

Using the Principles of Movement in Tai Chi

Tai Chi walking follows all the principles of movement in Tai Chi. Before moving your leg or foot the first thing is to transfer your weight to the opposite side – ’emptying’ the leg you wish to move. Then place your heel softly on the ground and transfer your weight smoothly before repeating the process. Your moves should be silent, “walk like a cat” is a familiar instruction, and you should be able to stop at any point in the movement and hold the position for as long as necessary: like the stealthy movement of a hunter. All the work is done by the legs and waist (the core abdominal muscles) leaving the upper body light and relaxed. This is where Tai Chi shows its martial art heritage. You can learn how to step correctly here: “First Steps in Tai Chi”

Making Tai Chi Walking Work for You

Although simple in its basic form the essence of the movement and the key to attaining its benefits is in the quality of each step.

• • Let go of unnecessary tension in the body
  • Keep spine upright, crown of the head lifted to the heavens
  • Good knee alignment (for more information, read “How to Keep Knees Safe in Tai Chi & Qigong”)
  • Keep the space between the heels
  • Feel the body weight rolling through the feet – heel, ball of the foot, toes
  • Stay focussed (on the sensations of the breath and the reactions from your body as you move)

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