For more than two millennia, Chinese doctors have maintained that the lack of proper physical exercise can lead to disease. A modern Chinese acupuncture book notes that, "Lack of physical exercise can impair the circulation of chi and blood, weaken the function of the spleen and stomach, and sap body resistance." Exercise gives us the opportunity to move our muscles, to increase the flow of blood through the heart, and to expand and contract our lungs. This results in better flow of chi, blood, and the body's fluids. This improves digestion, and when digestion is improved, more chi and blood are produced. This greater quantity of chi and blood provide an increased immunity to disease.

Chinese medical literature suggests that longevity can come if one does not overwork oneself, but it also suggests that a person should not have too much comfort. Lu Jiu-zhi of the Qing dynasty, in his Yi Bing Lun (Treatise on Leisure Diseases) wrote that, "Ordinary people are often told of diseases from over taxation but have no knowledge of diseases due to excessive leisure…If ordinary people remain idle and unoccupied, this leads to disease."

Qigong exercises permit the practitioner to get moderate exercise without too much strain. As they depart middle age, most people probably will need to combine qigong with stretching exercises. They should also make sure they remain physically active during their daily routine.

The traditional Chinese view is that chi is associated with movement in the human body; the body stops moving when the chi goes out. But if a person stops moving, the chi will depart much more quickly.

Those who practice qigong exercises should wear comfortable, non-binding clothing. A good exercise for beginners is called "Piercing the Cloud." It starts with both feet together. Then, one foot is brought forward so that the practitioner is in a lunge position. The hands are then brought together, so that the palms are touching. The hands are then pushed out in front as the practitioner exhales and shifts the weight to the front foot. When the hands are pushed as far as they can go, the practitioner exhales and turns the palms outward. Then the practitioner moves the arms in back in a circle above the head. The practitioner then puts the arms down and does the movement again about four times. The whole movement is then repeated using the other foot in the forward position.