All practices
Asian traditions
Qi gong morning flow
Chinese movement practice
Slow, repetitive standing movements coordinated with the breath. Gentler on the body than most exercise.
About 10 minutes
Most mornings
How to do it
- 1Stand with feet hip-width, knees soft.
- 2Follow a short beginner sequence — shoulder rolls, arm raises, gentle twists — for ten minutes.
- 3Let the breath lead the movement rather than the other way round.
What the evidence says
Qi gong and tai chi have decent evidence as gentle exercise for balance and general wellbeing, particularly in older adults.
Be careful if
- •Work within your range of movement; sit for any part that feels unstable.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.