The walking method to ward off winter depression
In this DML Report…
Tai chi walking is a slow, meditative movement practice derived from traditional tai chi, which originated nearly 800 years ago. It involves deliberate, flowing steps with relaxed shoulders, gentle arm swings, and steady breathing, distinguishing it from more structured techniques like Japanese walking by emphasizing fluidity and accessibility. No equipment is required, and it can be performed indoors or outdoors in a calm setting. To practice, stand tall with softened knees, take slow breaths, step forward heel-first while shifting weight smoothly between feet, engage the core lightly for posture, and coordinate natural arm movements with steps. Participants should focus on breath, physical sensations, and surroundings for mindfulness, incorporating intentional slow breathing to calm the nervous system and simple affirmations such as "I am calm" or "I am present" to promote positive thinking.
The technique supports physical and mental health, particularly during winter when reduced sunlight disrupts circadian rhythms and lowers serotonin and melatonin levels, leading to symptoms like mood changes, fatigue, and low energy. It boosts circulation, releases endorphins, and anchors the mind in the present to reduce low mood and stress. Short outdoor sessions can aid the body's internal clock through natural light exposure, while overall practice enhances mental resilience. Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes typically starting in late fall or winter, affects about 5 percent of U.S. adults, or roughly 16.5 million people annually, with symptoms including low mood, low energy, sleep and appetite shifts, and social withdrawal.
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A University of Melbourne study involving a 12-week unsupervised online tai chi program (My Joint Tai Chi, a free video-based Yang-style routine developed with researchers, tai chi instructors, and physiotherapists) found significant reductions in knee pain and improvements in function, quality of life, physical and mental wellbeing, and balance confidence among 178 adults with knee osteoarthritis in a randomized trial, with no serious adverse events. A 2011 randomized controlled trial of 100 outpatients with chronic systolic heart failure showed that twice-weekly one-hour tai chi classes over 12 weeks led to greater mood improvements, better quality of life, and increased exercise self-efficacy compared to controls. Shamar Thomas, a Chicago-based personal trainer collaborating on the WalkFit app, noted its suitability for beginners as a physical exercise and mental reset. Dr. Cassidy Jenkins, a Virginia-based psychologist at WalkFit, described it as an alternative to remedies like light therapy, vitamin D supplementation, outdoor time, regular exercise, cognitive behavioral therapy, healthy routines, and medication for SAD.