As winter's shorter days approach, health experts are championing an ancient practice as a powerful weapon against seasonal depression. Forget costly supplements and complex therapies – a simple walking technique rooted in nearly 800 years of tradition could help millions stave off the winter blues.
What Exactly Is Tai Chi Walking?
Unlike the brisk strolls you might take for exercise, tai chi walking represents something fundamentally different. This slow, meditative form of movement draws inspiration from traditional tai chi, creating what personal trainer Shamar Thomas describes as a sequence of deliberate, flowing steps.
Thomas, who collaborates on the WalkFit app, explains that practitioners perform these movements with relaxed shoulders, gentle arm motions and steady breathing. He emphasises that the method serves as both physical exercise and mental reset by encouraging intense focus and mindfulness.
This technique stands apart from other structured walking methods like Japanese walking by being more fluid and accessible to beginners. The practice requires no special equipment and can be performed anywhere – indoors or outdoors – provided the environment is calm enough to concentrate on breath and movement.
Why Winter Hits Our Mental Health
The timing of this growing interest coincides with increasing concerns about Seasonal Affective Disorder (SAD), which typically sees search volumes spike during November. Reduced sunlight during darker months can seriously disrupt our circadian rhythms while lowering serotonin and melatonin levels.
This biological shift leads many people to experience significant mood changes, persistent fatigue and diminished energy levels – commonly known as the 'winter blues'. Approximately five percent of American adults, roughly 16.5 million people, experience SAD each year.
Dr Cassidy Jenkins, a Virginia-based psychologist at WalkFit, notes that SAD represents a type of depression directly tied to seasonal changes, usually beginning in late autumn or winter and improving come spring. Its symptoms mirror clinical depression – low mood, energy changes, sleep disturbances, appetite shifts and social withdrawal – but follow a predictable seasonal pattern.
How to Practice Tai Chi Walking
A typical session begins simply: stand tall, soften your knees and take several slow breaths before stepping forward heel-first. The key lies in shifting weight smoothly from foot to foot while allowing arms to move naturally in rhythm with your steps.
Practitioners keep their core lightly engaged to support posture and maintain mental presence by focusing attention on their breathing and the physical sensation of each step. Dr Jenkins recommends incorporating slow, intentional breathing to calm the nervous system and observing sensations and surroundings to promote mindfulness.
She also suggests setting simple affirmations like 'I am calm' or 'I am present' to encourage positive thinking throughout the walk. Even short sessions outdoors may support the body's internal clock through exposure to natural light.
Scientific Backing for Ancient Practice
Recent research provides compelling evidence supporting tai chi's mental health benefits. A University of Melbourne study found that a 12-week unsupervised online tai chi program significantly boosted mental health while reducing pain in people with knee osteoarthritis.
In a randomised clinical trial involving 178 adults, participants following the video-based Yang-style tai chi routine reported greater reductions in knee pain during walking and more improvement in function than those receiving only educational material about osteoarthritis.
Beyond pain relief, the tai chi group demonstrated benefits in quality of life, physical and mental wellbeing, and balance confidence. Similarly, a 2011 randomised controlled trial of 100 outpatients with chronic systolic heart failure showed participants completing a 12-week tai chi program experienced significantly greater mood improvements compared to a control group.
Dr Jenkins concludes that tai chi walking could serve as an excellent alternative for easing low mood and stress by boosting circulation, releasing endorphins and anchoring the mind in the present moment. These techniques can make tai chi walking a valuable tool for improving mental resilience throughout the challenging winter period.
