There are many ways to exercise for health and wellness. Traditional Chinese exercises like the Five Animal Frolics, Tai Chi, Tai Chi Sword, and Eight Pieces of Brocade, as well as modern exercises like walking, jogging, swimming, and dancing, can all contribute to a healthy lifestyle. However, regardless of the exercise method used, there are a few principles to keep in mind.
1. Gradual progression and moderation
Exercise for health and wellness aims to prolong life through physical activity. When exercising, it is important to find the right intensity of exercise. Too little exercise won't achieve the desired effects, while too much exercise can exceed the body's tolerance and cause fatigue and damage. Therefore, exercise for health and wellness emphasizes gradual progression and moderation. So how do you determine the appropriate exercise intensity? Currently, it is generally determined by measuring the heart rate after exercise, using the following formula:
170 - age = appropriate exercise heart rate
For example, for a 40-year-old person, if their heart rate is around 130 beats per minute after exercise, it indicates an appropriate exercise intensity. If it significantly exceeds 130 beats per minute, it means the exercise intensity is too high, and if it is lower, it means the exercise intensity is insufficient.
2. Persistence and consistency
Exercising is not a one-time event; it requires regular and consistent effort. The famous Chinese physician Hua Tuo once said, "Running water does not rot, a hinge does not rust." This not only points out the principle of "use it or lose it," but also emphasizes the importance of regular and consistent exercise. Therefore, only through persistence and consistency can one achieve the benefits of health and wellness.
3. Balance and moderation between work and rest
Exercise for health and wellness does not mean continuous and non-stop exercise; it requires a balance between exertion and relaxation. Intense exercise should alternate with rest and recovery activities. For prolonged exercise, it is important to take appropriate breaks; otherwise, it can affect work efficiency, cause mental fatigue, and even hinder health and wellness efforts.
Traditional Chinese exercise for health and wellness has a systematic theory, principles, and methods. It emphasizes the coordination and harmony of the body's internal and external aspects. When practicing traditional exercises, the following two points should also be considered:
1. Coordination of body and mind
Traditional Chinese exercise for health and wellness emphasizes the close coordination of mental activity, breathing exercises, and physical movements. It requires the unity of intention, breath control, and physical movements. By focusing on these three aspects, the entire body can be harmoniously exercised, enhancing the coordination of various bodily functions, promoting health, preventing illness, and prolonging life.
2. Adaptation to the seasons and seizing opportunities
More than 2,000 years ago, our ancestors advocated for a regular daily routine to maintain health and wellness, emphasizing the need to adapt to the changes in the sun's energy and to arrange daily activities accordingly. Zhang Zhicong, a health expert from the Qing Dynasty, compared a day to the four seasons, saying, "Morning is like spring, midday is like summer, sunset is like autumn, midnight is like winter." Therefore, he suggested that exercise throughout the day should follow the rhythm of the sun's energy, with exercise in the morning when the sun rises, at midday when the sun is at its peak, in the evening as the sun sets, and at midnight when the sun is hidden. By following the natural rhythm of the sun's energy during exercise and activities, one can achieve optimal health and wellness benefits.
