Forget expensive supplements and therapies. A simple walking technique could help stave off the depression that accompanies the darker days of winter.
Tai chi walking is being lauded by health experts as a simple, low-impact way to support both physical and mental health during the darker months.
During the darker winter months, reduced sunlight can disrupt circadian rhythms and lower serotonin and melatonin levels, leading many people to experience mood changes, fatigue, and low energy, commonly dubbed the ‘winter blues.’
Unlike a brisk stroll, tai chi walking is a slow, meditative form of movement inspired by traditional tai chi, which dates back almost 800 years.
Shamar Thomas, a personal trainer based out of Chicago and collaborator on the WalkFit app, describes it as a sequence of deliberate, flowing steps performed with relaxed shoulders, gentle arm movements and steady breathing.
He says the method works as both a physical exercise and a mental reset by encouraging focus and mindfulness.
Thomas notes that tai chi walking differs from other structured walking techniques, such as Japanese walking, by being more fluid and accessible.
He emphasizes that it is suitable for beginners, requires no equipment and can be done indoors or outdoors in any calm environment where participants can concentrate on breath and movement.
Tai chi walking is being lauded by health as a simple, low-impact way to support both physical and mental health during the darker months (stock image)
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A typical session begins with standing tall, softening the knees and taking slow breaths before stepping forward heel-first and shifting weight smoothly from foot to foot.
Arms move naturally in rhythm with the steps, and the core remains lightly engaged to support posture.
Walkers are encouraged to stay mentally present by paying attention to their breath and the sensation of each step.
The rise in interest coincides with growing concerns about Seasonal Affective Disorder, which typically sees increased searches in November.
About FIVE percent of American adults, or roughly 16.5 million people, experience Seasonal Affective Disorder (SAD) each year.
SAD is a type of depression tied to seasonal changes, most commonly beginning in late fall or winter and improving in spring.
Its symptoms mirror clinical depression – low mood, low energy, changes in sleep, appetite shifts, and social withdrawal – but follow a predictable seasonal pattern.
These can be eased through remedies such as light therapy, vitamin D support, time outdoors, regular exercise, CBT, healthy daily routines and, when necessary, prescribed medication.
But Dr Cassidy Jenkins, a Virginia-based psychologist at WalkFit, says tai chi walking could be a great alternative as it can help ease low mood and stress by boosting circulation, releasing endorphins and anchoring the mind in the present moment.
She added that even short sessions outdoors may support the body’s internal clock through exposure to natural light.
Jenkins recommended focusing on slow, intentional breathing to calm the nervous system, observing sensations and surroundings to promote mindfulness, and setting simple affirmations such as ‘I am calm’ or ‘I am present’ to encourage positive thinking throughout the walk.
She said these techniques can make tai chi walking a valuable tool for improving mental resilience during the winter period.
A recent study from the University of Melbourne in Australia found that a 12-week unsupervised online tai chi program helped to boost mental health along with significantly reducing pain in people with knee osteoarthritis.
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About 5 percent of American adults, or roughly 16.5 million people, experience Seasonal Affective Disorder (SAD) each year. Above, a graph showing the growth of mental health treatments among adults by age group in the US from 2019 to 2023
In a randomized clinical trial involving 178 adults, participants who followed the video-based Yang-style tai chi routine reported greater reductions in knee pain while walking and more improvement in function than those who received only online educational material about osteoarthritis.
The program, called My Joint Tai Chi, is freely available online and was developed by researchers in the Centre for Health, Exercise & Sports Medicine at the University of Melbourne in collaboration with tai chi instructors and physiotherapists.
Beyond pain relief, the tai chi group also saw benefits in quality of life, physical and mental wellbeing, and balance confidence, with no serious adverse events reported.
Meanwhile, in a 2011 randomized controlled trial of 100 outpatients with chronic systolic heart failure, participants who completed a 12-week tai chi program (one‑hour group classes, twice weekly) showed significantly greater improvements in mood, compared to a control group.
This was in addition to reporting a better quality of life and increased exercise self-efficacy (the belief in your own ability to successfully engage in and maintain a physical activity program).