How Tai Chi Walking Boosts Weight Loss After 50—With Less Joint Pain and Stress
This popular wellness practice eases arthritis aches and supports your health goals
Key Takeaways
- Tai chi walking is a gentle, time-tested way to spark healthy weight loss
- The traditional Chinese exercise is shown to improve balance, ease pain and more
- A Tai Chi for Health instructor takes you through the relaxing movements
You’ve likely heard of tai chi, the ancient Chinese martial art that (fun fact!) means “supreme, ultimate fist.” While the practice was once used to hone fists of steel, a gentler modern variation called tai chi walking is gaining popularity for its ability to deal a blow to a host of health woes, from arthritis pain to cognitive impairment. But can tai chi walking help with weight loss as well? We asked a top expert to weigh in and separate fact from fiction.
What is tai chi walking?
Tai chi walking is essentially the foundation of tai chi, explains yoga therapist and Tai Chi for Health instructor Ann Swanson, MS, author of Science of Yoga. “Before you learn the full sequences, or the flowing movements that practitioners memorize, teachers often start with basic step drills. These drills, known as tai chi walking, help build balance, coordination and control.”
This practice combines the benefits of movement, exercise, meditation, mindfulness and proper breathing all in one mind-body exercise. What makes it particularly effective, Swanson adds, is that it incorporates walking movements in multiple directions—forward, backward and sideways—which challenges balance and builds stability. Plus tai chi walking can be done indoors, making it an easy habit to keep up with even when the weather doesn’t cooperate.
Woman's World Answers
Research shows some of the most profound benefits are for balance. “Tai chi, in fact, is considered the gold standard for fall prevention, with studies showing it may be as effective as physical therapy,” reveals Swanson. “But it can be more convenient because you can practice it in a group setting or even on YouTube, making it much more accessible. This is especially important as we age.”
4 key benefits of tai chi walking
Here are some of the biggest perks you can expect:
Better balance
Research in Frontiers in Public Health revealed that older adults who practiced tai chi for at least two 45-minute sessions per week experienced improved balance.
Stronger muscles
A study in BMJ Open Sport & Exercise Medicine showed that people who practiced tai chi regularly enjoyed greater grip strength and improved ability to stand on one leg.
Sharper memory
“Because Tai Chi involves learning steps and sequences of movements, it provides a great workout for your memory too,” says Swanson. A study in Frontiers in Psychology revealed that Tai Chi can markedly improve working memory after 12 weeks.
Less arthritis pain
Tai chi’s gentle movements have been shown to ease arthritis pain, notes Swanson. According to a study in PLoS One, people with osteoarthritis experienced dramatic improvements in pain, stiffness and physical function after eight to 24 weeks of tai chi.
How to practice tai chi walking
Four years ago, when Swanson posted a YouTube video on tai chi walking for beginners (click the link for a tutorial!), she had no idea it would take off—but was pleasantly surprised at the positive reaction. “I think it resonates with people because of the repetition and flow,” she says. Just how gentle is tai chi walking? Swanson cradles her baby while practicing.
“That steady, rhythmic movement is incredibly calming for the nervous system. It’s really the foundation of the practice, something you build on before learning the longer forms, so it’s a great place for beginners to start. I’m glad it’s becoming more popular, but some of the more exaggerated claims, especially around weight loss, such as losing 25 pounds in four weeks, are concerning.” (Check out Swanson’s YouTube video debunking these claims and describing the real benefits).
How tai chi walking supports healthy weight loss
That said, tai chi walking can help support realistic weight-loss goals. “It’s low-impact, which makes it a great option for people who find that more intense exercise actually makes their symptoms [from arthritis or chronic pain] worse,” says Swanson.
“And by helping regulate cortisol levels, it can also have a ripple effect throughout the body. When we’re carrying less stress, it benefits everything from our physical health to pain levels and even our relationships. You’re essentially releasing built-up stress and allowing that positive ripple effect to take hold, which can lead to healthy weight loss.”
In short, Swanson says Tai Chi walking, alongside nutrition, can help us reach our weight-loss goals because of three key factors:
- It’s low-impact, helping us exercise even if we have pain. As you build endurance, you’ll find yourself becoming more active in general.
- It lowers cortisol levels, which are tied to storing excess fat, especially in our midsection.
- It’s known as a “keystone habit,” triggering a cascade of other health benefits like greater energy and increased mindfulness, including about what you eat.
The bottom line on tai chi walking
This ancient practice is proven to deliver several health benefits, from better balance to less pain to sharper memory. And while its gentle movements won’t melt pounds overnight, the cortisol-lowering benefits are key to reaching your weight goals and helping you live a healthier and happier life.
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