Many gentle Chinese movement practices have recently exploded on social media. However, these routines, such as Qigong or Tai Chi , aren’t just viral wellness trends, their benefits aren’t mere claims either. Rooted in centuries of tradition, these practices combine light aerobic movement, large-muscle rhythmic swings, spinal mobility and tapping. Together they can help circulation, balance, mood, and functional fitness; all things that commonly make people feel more energetic. Systematic of meditative movement show consistent benefits for stress, balance, fatigue and some cardiometabolic markers. Here are five Chinese longevity exercises that can help you feel more energetic and less sluggish.











Lymphatic hopping


How to do it:

Stand with your feet together. Lightly hop up and down on your toes, keeping your knees soft. Land gently and keep the motion small and controlled. Continue for 20–30 seconds or as comfortably.

show that foot and calf movement is directly linked to lymphatic flow .

Lymphatic hopping can stimulate lymphatic flow, reduce heaviness in the legs, and enhance overall circulation.








Arm swings


How to do it:

Stand with feet shoulder-width apart and keep your shoulders relaxed. Let your arms swing naturally forward and backward like pendulums, without forcing the movement. Avoid twisting excessively. Continue for 1–2 minutes, breathing steadily.

show that rhythmic upper-body movements, especially those used in Qigong arm-swing routines (often called Shuai Shou Gong or Ping Shuai), can improve shoulder mobility, coordination and overall physical function.








Body wave


How to do it:

Stand with feet hip-width apart and knees slightly bent. Begin by gently arching your lower back as you inhale, then sequentially lift your chest and shoulders, creating a smooth, wave-like motion through the spine. Exhale as you round your spine forward, letting your head and chest follow in a controlled ripple. Repeat for 6–10 slow repetitions, moving within a comfortable range.

show that coordinated, flowing spinal movements improve spinal flexibility, core activation, and body awareness. Such undulating movements, common in Qigong and Tai Chi, are associated with improved posture, mobility, and relaxation.









Spinal twist


How to do it:

Stand with feet shoulder-width apart, knees slightly bent, and spine tall. Slowly rotate your upper body to the right, and let your arms follow the twist naturally. Exhale as you rotate, then return to center and repeat on the left side. Move gently and fluidly, like a flowing wave through your torso. Perform 8–12 repetitions per side, breathing steadily.

show that Qigong-style spinal rotation exercises improve thoracic and lumbar flexibility, enhance core stability, and support postural control.








Armpit tapping


How to do it:

Using your fingertips or cupped hands, gently tap under each armpit for 20–30 seconds per side. Keep the taps light and relaxed, breathing steadily throughout.

show that gentle percussion around the axillary area can stimulate lymphatic flow and improve circulation in nearby regions. While direct research on healthy individuals is limited, clinical studies on lymphatic stimulation support this mechanism.









Best time to practice

Morning is ideal. Practicing these gentle Chinese longevity exercises in the morning can help:

Wake up the body

Boost energy for the day

Set a mindful tone



Spend 5–10 minutes on the routine to gently energize without overexertion. Also, combine with deep, steady breathing to enhance relaxation and oxygen flow.