Tai Chi and Qi Gong: The disciplines that keep the body fit and the skin clear

Tai Chi practice outdoors, slow and mindful exercises

The Christmas season is often a tough challenge for both our waistline and our skin. Between festive treats and rich meals, the need to restore balance grows stronger — and practices that help detox the body and skin become essential to regain energy and beauty.

Tai Chi Chuan is an ancient Chinese martial art known for its countless physical and mental benefits. It promotes inner peace, enhances focus, improves balance, strengthens muscles, and increases flexibility.

Practicing Tai Chi regularly is a true remedy for overall health, helping the body build resilience against illness. It’s an ideal activity for the colder months. In fact, the Chinese government has promoted its practice since the 1950s, and since 1999, World Tai Chi Day (the last Saturday of April) has been officially recognized by the WHO and the UN.

Tai Chi combines the theory of the five natural elements with the Taoist philosophy of Yin and Yang. It is a form of meditation in motion — much more than energetic gymnastics. Born as a martial art, each movement can serve as self-defense, performed with fluidity and grace. The sequence of movements is precise and harmonious.

A Tai Chi master first introduces students to the “supreme art of combat“, teaching technique, form, and breathing. A session typically includes stretching, energy work, and meditation. There are two main styles:

  • Chen style, featuring explosive gestures and dynamic acceleration;
  • Yang style, marked by rounded, slow, and controlled movements.

Each practitioner chooses the style that best fits their physical condition and personality.

Also from the Far East comes Qi Gong, a discipline centered on breath awareness and slow, fluid movement. It helps the life energy (Qi) flow smoothly throughout the body. Qi Gong consists of gentle, repetitive sequences that stretch the body and enhance one’s awareness in space. The goal is relaxation and the revitalization of the body’s energy channels. On a nervous system level, it helps relieve anxiety, stress, and insomnia. It also assists in clearing toxins from the body, giving the skin a natural detox effect — smoother, brighter, and more radiant over time.

Qi Gong literally means “work on energy”, and in recent years, numerous Western studies — including medical and academic research — have confirmed its positive impact on both body and mind.

There are many schools and approaches to Qi Gong: from the more martial to Buddhist or Taoist traditions, as well as medical and transcendental interpretations.

For both Tai Chi and Qi Gong, it’s recommended to wear loose, comfortable clothing. After each session, enjoy a cup of spiced herbal tea — winter favorites include ginger, nutmeg, cinnamon, star anise, turmeric, and cardamom.

The practice can be accompanied by soft oriental background music, easily found online.

These disciplines can have different effects depending on when you practice them: in the morning, they rebalance and energize; in the evening, they relax and release tension — ideal after a long workday.

Choose a calm, quiet environment with soft lighting to avoid eye strain and help concentration.

There are no age limits or particular contraindications to trying Tai Chi or Qi Gong. For beginners, it’s best to start with a qualified instructor; with experience, you can then enjoy the movements at home on your own.

Maria Serena Patriarca