![\"asian](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/08\/GettyImages-1324978928.jpg\")
\n\t\tSlow and steady wins the race (Picture: Getty Images)<\/p>\n
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\n\t\tSlow and steady wins the race (Picture: Getty Images)<\/p>\n
Whether it\u2019s a 10-mile hike, a stroll to the coffee<\/a> shop or a spot of Japanese Interval Walking<\/a>, we\u2019re a nation obsessed with putting one foot in front of the other.<\/p>\n And now, there\u2019s another walking technique to try out \u2013 and this time, it\u2019s a centuries old practice, hailing from China<\/a>. <\/p>\n But be warned: Tai Chi Walking isn\u2019t about getting from A to B. Dubbed \u2018moving meditation\u2019 it\u2019s about deliberate, slow moments \u2014 much like the revered martial art itself. <\/p>\n Here\u2019s how to do it:<\/p>\n Stand up straight and ensure your head is aligned above your shoulders, with your gaze resting ahead of you.\u00a0<\/p>\n Sink down a little into your body, keeping your knees softly bent (don\u2019t lock them) and joints relaxed.<\/p>\n Shift your weight to the left, and lift you right foot off the floor.<\/p>\n With your right leg raised, take your time to slowly move it in front of you, and lower your heel, as though taking a step.<\/p>\n Once your heel is down, roll the rest of your foot forward, placing your weight onto it, in one motion.<\/p>\n Allow your arms to hang by your side, breathe deeply, and do the same thing with the opposite foot.<\/p>\n Keep repeating for as far as you\u2019d like your walk to take you.\u00a0\u00a0\u00a0<\/p>\n More of a visual learner? This TikTok video breaks it down even further:<\/p>\n @fangyuan_taichi<\/a> <\/p>\n Tai Chi emphasizes \u201dwalking like a cat\u201c, and the training of the cat-like steps is the key to improving the body skills! Through the precise movement of the center of gravity and the subtle perception of the soles of the feet, one can better grasp the core of Tai Chi, which is \u201dround, lively and coherent\u201c, making moves like the Cloud Hands and Single Whip flow smoothly. The charm of each move is hidden in this solid basic skill of the cat-like steps! #taichi<\/a> #taichichuan<\/a> #MorningEnergizer<\/a> #balance<\/a> #legsworkout<\/a> <\/p>\n \u266c original sound \u2013 fangyuan_taichi<\/a> While Tai Chi is an art form that can take years to fully master, the Tai Chi Walk is accessible to beginners.<\/p>\n The slow, deliberate movements enhance balance and posture. A study published in the Journal of Biomechanics,<\/a> shows the stability benefits of the Tai Chi gait, and how it can aid in preventing falls. <\/p>\n Practicing shifting weight from one leg to another stabalises muscles around the knees, ankles and hips. This also improves proprioception, sometimes known as the body\u2019s sixth sense, that tells you where your body is in space without looking.<\/p>\n Engaging the legs through controlled motions also encourages lower limb strength.<\/p>\n Tai Chi Walking can support cardiovascular health too, with a study published in the American Journal of Medicine<\/a> finding that Tai Chi can improve blood pressure and quality of life in patients with chronic heart failure.<\/p>\n \t\t The motion of lifting and placing each foot while maintaining a relaxed position in the body also encourages diaphragmatic breathing, which allows for increased oxygen intake.<\/p>\n And, there are many holistic benefits. The pace of Tai Chi encourages mindfulness due to the level of focus involved in the movement.\u00a0This brings a meditative quality to the low-impact exercise that can help to reduce anxiety and improve mood.\u00a0<\/p>\n And finally, practicing Tai Chi is linked to a longer life expectancy. A 2013 study in Shanghai<\/a> followed a staggering 61,477 men for five and a half years found that those who regularly did Tai Chi had a 20% lower risk of overall mortality.<\/p>\n Remarkably, this reduction was comparable to that observed in men who jogged or engaged in more vigorous forms of exercise \u2013 showing that, despite its gentle and low-impact nature, Tai Chi offers benefits on par with higher-intensity fitness activities.<\/p>\n We gave it a try<\/p>\n As a keen hiker, as well as a yoga and pilates lover, Tai Chi Walking felt like a good fit, so I gave it a shot.<\/p>\n When I took my first few Tai Chi steps it felt a little too easy. It took me seriously slowing down my movements (think slow-motion Kung-Fu panda vibes), to really feel the engagement in my core and my legs.<\/p>\n \t\t There are some parallels to yoga: the focus on control, precision and isolating movements. But as someone who struggles to switch their mind off \u2013 and prefers more strength-based movement \u2013 it didn\u2019t really click.<\/p>\n If you\u2019re looking for a good entry-path into fitness, or are drawn to meditation and mindfulness, it would probably work wonders.<\/p>\n I can appreciate why it\u2019s effective for many people, but I\u2019ll probably just stick to what I know. <\/p>\n Honestly, I mostly just felt silly, and the giggles from my sister watching me practice in our living room sealed the deal!<\/p>\n Do you have a story to share?<\/p>\n Get in touch by emailing MetroLifestyleTeam@Metro.co.uk<\/a>.<\/p>\n \t\t\tComments Arrow Arrow
\nWhat are the benefits of Tai Chi Walking?<\/p>\n![\"Young](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/08\/GettyImages-1872895344.jpg\")
\n\t\tFrom blood pressure to anxiety, it has a wealth of health benefits(Picture: Getty Images)<\/p>\n![\"\"](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/08\/474d514d-79ea-4106-bb30-93ad311ce4cb-4ab3-e1755767047803.jpg\")
\n\t\tSaffron thinks hiking and Pilates are more her speed (Picture: Saffron Leggatt)<\/p>\n
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