Healthy Habits
Have you ever noticed that some everyday tasks feel a little more challenging than they used to do? Perhaps it’s carrying the shopping, climbing stairs, getting up from a chair, or keeping up with grandchildren.
While some physical changes are a natural part of ageing, staying active can help us maintain our strength, confidence and independence for longer. Staying active does not involve expensive equipment or intense workouts. In fact, one of the most effective ways to support healthy ageing begins with something simple: walking.
Start Walking, Build Strength, Stay Independent
Physical activity plays an important role in supporting healthy ageing. It can help us remain mobile, maintain our physical function, support our mental wellbeing, and continue doing the things we enjoy.
Walking is often the perfect place to start. It is accessible, low-cost, and can easily be incorporated into everyday life. Whether it is a stroll around the neighbourhood, a walk through the local park, or meeting a friend for a coffee and a walk, every step contributes to your overall wellbeing.
#1 The Power of Walking
Research suggests that regular walking can support health across multiple areas of ageing. Walking has been associated with improved cardiovascular health, cognitive function, mental wellbeing, and mobility. It may also help reduce the risk of several chronic age-related conditions (Ungvari et al., 2023), making it one of the most practical and beneficial forms of physical activity for seniors.
Tips for Effective Walking
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Exploring Tai Chi Walking
Not all forms of physical activity need to involve intense exercise or high-impact movements. Tai Chi walking is a gentle, low-impact activity that combines slow, controlled movements with balance, posture, and mindful breathing.
Tai Chi is widely practised around the world and is particularly popular among older adults because it can be adapted to different fitness levels and abilities. Research suggests that Tai Chi may help improve balance, mobility, flexibility and overall wellbeing, making it a valuable activity for healthy ageing (Hui et al., 2015). One of the key principles of Tai Chi is moving with intention rather than rushing. This idea aligns closely with the concept of healthy ageing, which focuses on maintaining physical function, wellbeing, and independence over time.
In the book Ikigai: The Japanese Secret to a Long and Happy Life, staying active, taking life at a sustainable pace, maintaining social connections and engaging in meaningful activities are identified as important habits that contribute to longevity and wellbeing. While Tai Chi is not specifically discussed as part of Ikigai, it reflects many of these principles by encouraging regular movement, mindfulness, and a balanced approach to health. Originally developed as a Chinese martial art, Tai Chi emphasises controlled movement, balance and body awareness rather than force or speed. Today, it is widely recognised as a gentle form of physical activity that can support both physical and mental wellbeing.
Read a 3 minutes summary of Ikigai here
Tai Chi walking doesn’t require a special location or equipment. You can practise it at home, in the garden, while waiting in line, or during a stroll through the park. The goal isn’t perfection. Instead, focus on moving slowly, maintaining good posture and becoming more aware of your balance and movement (Chi, 2025).
| Step 1: Stand tall |
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| Step 2: Keep your knees relaxed |
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| Step 3: Roll and Breathe |
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If you are new to Tai Chi walking, watching a demonstration can help you better understand the slow, controlled movements and posture involved.
Watch this beginner-friendly Tai Chi walking demonstration
After watching the video, try practising the steps below at your own pace.
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A simple tip Tai Chi walking is not about speed or distance. It is about moving slowly and mindfully, paying attention to balance, posture, and coordination with every step. |
Ready for Next Step?
Walking is a great foundation for an active lifestyle. Yet, healthy ageing is about more than movement alone.
As we age, we naturally experience a gradual decline in muscle strength, balance and coordination. These changes can make everyday activities more challenging and may increase the risk of falls. While walking helps keep us moving, strength and balance activities help ensure we can continue moving safely and confidently.
Walking, strength training and balance exercises form an important foundation for maintaining independence and quality of life.
#2 Strength and Balance
Preventing Falls and Supporting Independence
Falls are one of the leading causes of injury among older Australians. Beyond the physical injuries they may cause, falls can affect confidence, mobility and a person’s willingness to remain active and engaged in everyday activities.
Regular strength and balance activities can help reduce the risk of falls while supporting mobility, independence and overall wellbeing.
Strength and balance exercises can help with:
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The Australian Government’s Australia government’ 24 hours Movement Guidelines recommend that older adults include muscle-strengthening activities at least two days each week and participate in activities that challenge balance on a regular basis (Health, 2026). The guidelines also encourage adults to accumulate at least 30 minutes of moderate-intensity physical activity each day, while reducing prolonged periods of sitting and incorporating light movement throughout the day.
A healthy day is not defined by a single exercise session. Instead, it is built through a combination of regular movement, strength-building activities, balance exercises, and adequate rest.
For many people, walking is the first step. Building strength and balance is the next step towards maintaining independence and continuing to do the things that matter most.
Strength For Life
Whether you are looking to start your fitness journey or want extra support with your training, Strength for Life™ is an evidence-based exercise program designed for people aged 50 and over. The program focuses on progressive strength and balance exercises that support mobility, confidence, and independence. Sessions are tailored to individual abilities and delivered by qualified instructors in a supportive environment. In addition to the physical benefits, participants have opportunities to connect with others and stay socially engaged.
For more information about Strength for Life (SFL), visit https://www.cotawa.org.au/strength-for-life/new-participants/
References
Chi, T. (2025). Teapotmonk Tai Chi. Teapotmonk Tai Chi .
https://www.teapotmonk.com/tai-chi-walking-exercise
Ungvari, Z., Fazekas-Pongor, V., Csiszar, A., & Kunutsor, S. K. (2023). The multifaceted
benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. Geroscience, 45(6), 3211-3239.
Health. (2026, March 16). Recommendations for older adults (65 years and over).
Australian Government Department of Health, Disability, and Ageing. https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians/recommendations-for-older-adults-65-years-and-over
Hui, S. S. C., Xie, Y. J., Woo, J., & Kwok, T. C. Y. (2015). Effects of Tai Chi and walking
exercises on weight loss, metabolic syndrome parameters, and bone mineral density: a cluster randomized controlled trial. Evidence‐Based Complementary and Alternative Medicine, 2015(1), 976123.
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