Build Your Qi Gong Plan Around Your Diagnosis: Dosage, Flare Days and GP Talk
When you live with a diagnosis – arthritis, autoimmune issues, long-COVID, cancer, heart problems, neurological conditions or long-term pain – “just exercise more” is not helpful advice.
Do too much and you crash for days. Do too little and everything stiffens, sleep worsens and mood drops.
Qi Gong can sit beautifully in the middle – but only if you shape it around your condition, your baseline and your flare patterns.
This guide will help you:
Choose a starting dose of Qi Gong that respects your diagnosis
Plan ahead for flare days so you do not keep accidentally crashing yourself
Have a simple, confident conversation with your GP or consultant about what you are doing
For wider context on the research, you can read Qi Gong Evidence 2025 and use the detailed Qi Gong Practice Mechanics & Troubleshooting guide as a practical “home base” for your plan. (brightbeingsacademy.com)
Gentle Support Online at the Bright Beings Academy
Inside Bright Beings Academy you can follow soft, diagnosis-aware Qi Gong from home. You can stand or sit. You can keep your camera off. You can stop the moment your symptoms say “enough”.
For live, guided practice you can join Online Qi Gong Live Classes and follow clear options for fatigue, pain, dizziness and flare-prone bodies.
Why “Dosage” Matters More Than Perfection
Many people with chronic conditions have been burned by the old pattern:
Push hard on a good day
Flare for two or three days
Lose trust in their body
Research and lived experience both point to something different: regular, gentle, well-paced practice works better than heroic efforts.
Reviews of Qigong across chronic illnesses show benefits for pain, sleep, mood and quality of life when people practise consistently over weeks and months – especially with daily or near-daily sessions in conditions like fibromyalgia. (NCCIH)
UK arthritis guidance on Qigong suggests working at about 60–70% of your capacity so practice does not trigger joint inflammation or big pain spikes. (Arthritis Digest)
The Qi Gong Practice Mechanics & Troubleshooting guide recommends starting with as little as 5 minutes, 3–4 days per week for people recovering from fatigue, illness or burnout – plus tiny “micro-moves” on most days. (brightbeingsacademy.com)
Think of Qi Gong as medicine: the dose matters. Too little and you do not feel much. Too much and you flare. The sweet spot is usually smaller and kinder than your brain thinks.
Step 1 – Map Your Diagnosis and Baseline
Before you choose a routine, get clear on three things:
What diagnosis (or cluster) you are working with
Autoimmune / inflammatory (e.g. RA, lupus, IBD) – see Qi Gong & Autoimmune Conditions: Inflammation Evidence 2020–2025
Heart and blood pressure issues – see Qi Gong & Cardiovascular Health: Blood Pressure, HRV & Heart Health and Qi Gong for Blood Pressure: Calm Vessels, Steady Heart
Cancer treatment or recovery – see Qi Gong & Cancer-Related Fatigue: What the Studies Say
Mood, anxiety and trauma-layered conditions – see Qi Gong & Anxiety / Mood: 2020–2025 Evidence Overview
Your current baseline
Can you walk for 10–15 minutes without a flare?
Are you bed- or sofa-based much of the day?
Are you somewhere in between, with good days and bad days?
Your flare pattern
Do you flare during activity?
Or do symptoms spike 12–48 hours after you do more?
Articles on self-managing chronic illness emphasise that people with long-term conditions often have a different “baseline” from the general population – and that pacing around this baseline is crucial. (earthbalance-taichi.com)
This step may feel simple, but it is powerful. You are already moving from “generic exercise advice” to a personalised map.
Step 2 – Choose a Starting Dose That Respects Your Body
Use these as starting points – not fixed rules. Adjust with your GP, physio or specialist:
If you are generally stable but stressed
Core practice: 10–15 minutes, 4–5 days per week
Intensity: About 60–70% of your capacity – you feel worked but not wiped afterwards (Arthritis Digest)
Style: Mostly standing, with chair options on tired days
If you are recovering from illness, fatigue or flares
Core practice: 5 minutes, 3–4 days per week
Micro-moves: 30–60 seconds of very gentle movement (even on the sofa) on most days
Key rule: Stop before your symptoms flare, not after – this is a core teaching in the Qi Gong Practice Mechanics & Troubleshooting guide. (brightbeingsacademy.com)
If you are highly flare-prone (long-COVID, ME/CFS, complex pain)
Start even smaller:
2–3 minutes, 3 days per week
Micro-moves on other days (gentle breathing, small joint circles)
Hold that dose steady for at least 2–4 weeks before increasing
If you are 60+ with joint or balance issues
Core practice: 10–15 minutes, 3–5 days per week
Format: Mix standing with seated forms, or stay fully seated using routines like Chair Qi Gong for the Office
These doses fit well with both mainstream research and the detailed practice advice already built into the Bright Beings Academy ecosystem. (brightbeingsacademy.com)
Step 3 – Plan for Flare Days Before They Happen
Most people only think about their plan on “green” days, when energy is up. The trick is to build a map for green, amber and red days in advance.
Green day (best 20–30% of days)
Use your full planned dose:
10–15 minutes if you are relatively stable
5 minutes if you are in recovery
Keep intensity at 60–70% – avoid the temptation to “catch up”
Amber day (a bit more pain, fog or fatigue)
Halve your usual time
Stay closer to the chair or move fully seated
Focus on breath-led arm and spine work, not big leg patterns
Red day (full flare, crash or big symptom spike)
Drop formal practice
Use 1–3 minutes of very soft breathing, self-massage or tiny joint circles, once or twice
Your practice is not making things worse – this is still Qi Gong, just at a micro-dose
The Qi Gong Practice Mechanics & Troubleshooting article goes into more detail on this “dose before flare” approach and how to adjust if you keep tipping into crashes. (brightbeingsacademy.com)
Membership Support: Turn Advice into a Personal Plan
Reading about dosage is one thing. Applying it between hospital letters, work and family is another.
In Bright Beings Academy you are not left to guess:
Classes are designed with real conditions in mind – arthritis, hypertension, cancer recovery, neurological issues, menopause and more
Every sequence includes chair and standing options, with encouragement to choose what suits your day
You can ask questions about pacing, flares and dosage in a calm, friendly environment
Replays allow you to pause after 5 minutes on a fragile day, or repeat sections on a stronger one
You can explore the options through Online Qi Gong Live Classes – whether you want mostly live sessions, replays, or a blend.
If a membership feels like too big a leap right now, the 21-Day Qi Gong for Beginners mini course is a low-commitment way to test how Qi Gong feels in your body over three weeks. You can treat it as a gentle “dose experiment” and then bring what you learn into your long-term plan.
Step 4 – Talking with Your GP or Consultant About Qi Gong
Many health professionals still know more about “exercise” in general than about Qi Gong in particular. You can help the conversation by being clear and practical.
You might say something like:
“I’d like to add gentle Qi Gong, which is a slow, low-impact movement and breathing practice similar to Tai Chi. Research suggests it is generally safe for people with chronic illness and can help with balance, fatigue, pain and mood. I’m planning to start with 5–10 minutes a few days a week, at about 60–70% of my capacity, with options to sit. Is there anything specific I should avoid, given my diagnosis and medication?”
Points worth sharing:
Qigong is recognised in mainstream summaries (like national complementary health centres) as a gentle, low-impact practice with a good safety profile in older adults and people with chronic disease. (NCCIH)
You are not using it to replace medication or physiotherapy – you are adding it as a complementary practice.
You have a clear plan for flare days and will back off if symptoms spike.
You are happy to report back what you notice.
If your GP or consultant has never heard of Qi Gong, you can compare it to Tai Chi and optionally share a link to Korean Qi Gong vs Tai Chi so they can see how closely it matches forms already studied in research.
Step 5 – Review and Adjust Your Plan Gently
Your diagnosis and life circumstances may stay the same for years. Your capacity will not. That is good news.
Every 4–8 weeks, or at the end of a treatment cycle, take 5 minutes to review:
How often did I actually practise?
How many flares did I have – and did Qi Gong seem to trigger or help them?
How are my sleep, mood, breath and “everyday” tasks compared to a month ago?
If things are worse:
Shorten your sessions or drop one practice day
Reduce range of movement and intensity
Consider shifting to more chair-based practice or micro-moves
If things are better or stable:
You might gently add 2–5 minutes to one session, or add one extra short day per week
Keep your flare-day plan in place – it is part of what is helping
The goal is not to end up at some “perfect” 40-minute routine. The goal is to live a fuller life around your diagnosis with less fear, better energy and more trust in your body.
Join When You’re Ready
You do not have to design your Qi Gong plan in isolation with a search engine and a symptom diary.
Bright Beings Academy is here when you feel ready – whether that means:
Starting softly with 21-Day Qi Gong for Beginners
Joining Online Qi Gong Live Classes to have a human guide you through dosage and flare days
Or simply using this article and Qi Gong Practice Mechanics & Troubleshooting together as your own quiet framework
You are welcome exactly as you are – over-cautious, over-hopeful, flare-prone, or steadily rebuilding.
Build Your Qi Gong Plan: FAQs
How many minutes of Qi Gong do I really need for it to work?
Most research programmes use 20–40 minutes, several times per week – but that is often after people have built capacity. (NCCIH)
If you are living with chronic illness or flares, a kind starting point is:
5–10 minutes, 3–5 days per week
As your system stabilises, you can add time. Quality and consistency matter more than hitting a “magic number” on day one.
What if every time I move, I flare for days?
This usually means your current dose, intensity or frequency is too high for now.
Try:
Cutting your practice time in half
Dropping standing work for fully seated or bed-based micro-moves
Practising only on “green” or “light amber” days at first
The “recovery from fatigue, illness or burnout” section in Qi Gong Practice Mechanics & Troubleshooting is specifically designed for this pattern of crash-on-movement.
Can I do Qi Gong every day with a chronic diagnosis?
Often yes – but not at the same dose every day.
Many people do:
2–3 “full” days at their planned dose
2–3 lighter days with micro-moves or chair-based practice
1 genuine rest day
Think in terms of weekly load, not just daily perfection.
How do I know if I have overdone it?
Signs include:
A big spike in symptoms during practice that does not settle with rest
A noticeable flare 12–48 hours afterwards, beyond your normal ups and downs
Increased brain fog, fatigue or pain that lasts more than a day compared to previous weeks
If this happens, shorten your sessions and reduce intensity for the next 2–4 weeks, then reassess.
Do I have to tell my GP I am doing Qi Gong?
It is strongly recommended, especially if:
You have heart, lung or neurological conditions
You are on chemotherapy, immunotherapy or strong steroids
You have complex autoimmune or connective tissue disease
Sharing what you are doing allows your team to watch for interactions (for example, balance issues, blood pressure changes) and to encourage you when they see benefits.
What if my GP has never heard of Qi Gong?
You can explain it as:
“A gentle, low-impact movement and breathing practice, similar to Tai Chi. It has some evidence for helping balance, pain, fatigue and quality of life in people with chronic illness, and is considered generally safe when adapted.”
You can add that you will be following a careful plan based on Qi Gong Practice Mechanics & Troubleshooting and condition-specific guides (cardiovascular, autoimmune, cancer-related fatigue, anxiety/mood) on Bright Beings Academy, and that you will stop if anything feels wrong.
If you are reading this during a flare, between appointments, or after years of stop–start attempts at exercise, please remember:
You are not “bad at consistency”. You have just never been given a plan that takes your diagnosis, dosage and flare days seriously.
One small breath-led movement, at the right dose, is already a different story.
I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)
