Sports and Health Maintenance

Author: Hang Chenggang, Pan Jianrong, Wang Jiulong
Country: Mainland China
Publisher:
Publishing Date: 2003-02-01
Features: Generally, starting from middle age, the human body begins to age physiologically. All organs and tissues gradually shrink, and the functions of internal organs decline accordingly. The spleen and stomach become weak, blood and qi circulation becomes sluggish, lung function, which governs qi, decreases, and various orifices become impaired, leading to unclear mental state. Under these circumstances, through various forms of physical exercise, the body's internal metabolism can be promoted, "expelling the old and embracing the new," revitalizing all organs, and thus delaying their aging. The concept of "harmony with exercises" suggests appropriately mastering several health-preserving exercises.
Traditional Chinese medicine (TCM) health preservation has, over its long development, integrated the essence of qigong, daoyin, and martial arts, forming various schools and forms of fitness exercises, with countless types and methods. Among the methods that have been widely circulated and proven effective are qigong, daoyin, the Five Animals Play, the Eight Pieces of Brocade, Tai Chi, and the Iron Bone Classic. These methods have distinct theoretical focuses, systematic movements, unique characteristics, and complete sets. These practices can comprehensively and systematically exercise the body, and their health-preserving and longevity-enhancing effects are widely recognized.
From the perspective of TCM health preservation, fitness refers to a series of internal (qi) and external (physical) combined exercises to "guide qi to harmony and stretch the body to flexibility," achieving the goal of health preservation and longevity. Whether for health preservation or sports medicine, TCM fitness exercises differ greatly from modern gymnastics. At the same time, they are not, as many people believe, merely modern qigong or entirely a part of qigong.
Movement is the soul and life of both modern gymnastics and TCM fitness exercises, but the concepts of movement and stillness differ between Eastern and Western thinking patterns. The Western view of movement and stillness is based on logical thinking, where movement is movement and stillness is stillness—clearly distinct and not interchangeable. Western gymnastics, built on the foundation of kinesiology, focuses on developing the body's locomotor organs and tendons, shaping an ideal image of the human body according to intuitive aesthetic awareness and standards, endowing people with a robust and powerful physique and great strength, pursuing external strength and beauty.
TCM fitness exercises, based on ancient Chinese physiological knowledge, focus on developing the physiological functions of internal organs, pursuing mental vitality, abundant qi, physical and mental well-being, and increasing the body's internal vitality.
Tai Chi is an important method for exercising the Ren meridian, Du meridian, Chong meridian, and Dài meridian. "Wrapping movements with force penetrating the limbs," "once moving, nothing remains still," it stimulates the three yin and three yang meridians of the hands and feet, allowing qi and blood to flow through the meridians. Therefore, when practicing Tai Chi for a certain period, one may experience abdominal rumbling, numbness and swelling in the fingertips, or pricking sensations, which are phenomena of true qi circulating in the body and a response to unobstructed meridian flow.
Beginners should also master the timing and intensity of exercise. Although Tai Chi is less intense than gymnastics or long-fist exercises, it requires slow movements with certain degrees of flexion in the joints of the upper and lower limbs, extending the duration of movement in specific body parts. Especially for the lower limbs, the workload is relatively higher because practicing this style of kung fu requires both feet to be distinguished as solid and empty, with the body's weight often supported by one leg, which is in a flexed state. Additionally, when transitioning from one posture to another, the body's center of gravity must shift slowly from one leg to another, taking more time, greatly increasing the load on the lower limbs.
After practicing a set of Tai Chi, beginners often feel soreness in their legs, which is a normal physiological phenomenon. Generally, the duration of each exercise session, the number of sets, and the intensity of exercise should be determined based on work, study, and personal physical condition. Healthy adults without diseases can practice for about an hour daily, preferably in the morning for the elderly. Beginners and the physically weak should adjust the intensity of exercise according to their condition, such as practicing one or two sets continuously, single-exercise sections, or focusing on one or two movements like "Holding the Bird's Tail" or "Cloud Hands."
People with different diseases should exercise differently. For example, arthritis patients may increase the frequency of daily practice but avoid excessive intensity per session; patients with gastrointestinal diseases can also increase the frequency and intensity of exercise to improve digestive system function, and so on.
When practicing Tai Chi, it is advisable to choose quiet and beautiful places like parks, forests, or gardens, where the air is fresh and the environment is serene, making them ideal for exercise. If the body feels unwell, such as during fever or colds, exercise should be paused accordingly. After a full meal or intoxication, it is not advisable to exercise immediately.
Pay attention to the key points of Tai Chi movements. Tai Chi has the advantages of being relaxed, flexible, continuous, natural, and gentle. Practitioners must not only grasp the characteristics of the style but also correctly master the key points of the routine.
(1) Preparation before practicing Tai Chi Before practicing, it is best to focus on calming the mind, maintaining a peaceful and composed state, and concentrating the spirit. Simple activities like deep breathing, bending the waist, or slow jogging can be performed to promote blood circulation, relax muscles and joints, and prepare both mentally and physically for the practice.
(2) "Mental focus guides physical movement" "The mind leads, the body follows," meaning all movements should be guided by the mind. This requires maintaining mental clarity, eliminating distracting thoughts, focusing attention, and achieving tranquility before starting the movements, continuously using intention to direct the correctness, continuity, and flexibility of each action.
(3) "Qi sinking to the Dantian" The Dantian point is located three cun below the umbilicus on the midline of the abdomen, at the Guanyuan point. "Qi sinking to the Dantian" means taking deep breaths with a larger amplitude of diaphragmatic movement, which not only increases ventilation but also benefits the activity of internal organs and the stability of the body's center of gravity.
(4) Relaxing the body Tai Chi relaxation is not about complete relaxation or fatigue but involves maximizing relaxation in certain muscles and joints while the body is naturally active or standing steadily. Only when the body is fully relaxed can strength be concentrated without hindrance, avoiding stiffness and clumsiness, and embodying the lightness yet heaviness, elasticity, and resilience of Tai Chi's internal strength. Specifically, during practice, the shoulders and elbows should be lowered, and the hips and waist should be relaxed, allowing meridians to flow smoothly and qi and blood to circulate throughout the body.
Self-massage has a long history Self-massage is a traditional Chinese health-preserving method that has been passed down since ancient times. Medical literature often contains fragmented records of it. For example, Pan Wei's "Neigong Tushuo" from the Qing Dynasty describes body exercises, head exercises, face exercises, ear exercises, eye exercises, mouth exercises, hand and foot exercises, and later introduces eight methods for health preservation—all of which are forms of self-massage.
Self-massage can promote qi and blood circulation and restore balance Self-massage, according to TCM, involves applying common techniques like pressing, rubbing, pushing, grasping, kneading, pinching, tapping, smoothing, and striking to specific parts or acupoints of the body to strengthen the body, prevent illness, and extend longevity. The reason massage can promote the recovery of physical and mental illnesses lies in its ability to unblock meridians, circulate qi and blood, and thus achieve the effects of resolving stagnation, reducing swelling, alleviating pain, improving nutrition to the affected areas, preventing muscle atrophy, and promoting wound healing.
Massage can also regulate qi and blood, invigorate the spirit, and strengthen the body's foundation, benefiting chronic consumptive patients by enhancing physical fitness, eliminating fatigue, restoring vitality, improving mood, and improving hearing and vision. Since massage can both unblock stagnation and replenish deficiency, as well as restore form and nourish the spirit, it can be externally used for injuries to meridians, muscles, bones, joints, and conditions like pain, numbness, and paralysis; and internally used for various diseases caused by imbalances in the internal organs' yin, yang, qi, and blood, such as abdominal distension, abdominal pain, diarrhea, constipation, dizziness, and insomnia.
Self-massage has multiple effects According to modern theory, massage is a rhythmic method of movement directly acting on the skin, nerves, blood vessels, lymphatic system, muscles, tendons, and joints. Through self-massage, the peripheral nerves can be stimulated, blood and lymph circulation and interstitial metabolism can be promoted, and the connections between organs can be maintained, gradually improving the body.
Massage first contacts the skin. During self-massage, with varying degrees of forceful stimulation, countless capillaries open up in the skin, and waste products between skin tissues are eliminated. Massaging muscles not only increases blood flow and nutrient absorption but also eliminates fatigue and enhances the activity of muscle fibers. Due to improved nutrition, muscle tension and elasticity are strengthened.
Massage also plays a significant role in locomotor organs like joints and tendons. It can promote the activity of synovial fluid in joint capsules, potentially eliminating congestion and swelling. If joints are often cold, self-massage can raise local joint temperature, alleviate cold sensations, and naturally improve blood and lymph circulation around the joints and tendons.
The effects of massage on the nervous system are also notable. From the start, massage acts on the peripheral nerves and superficial nerves, eventually affecting deeper tissues and organs. When the surrounding sensory organs of the massaged area are stimulated, impulses are transmitted, exciting the nerves and allowing the treatment of nervous system diseases like neurosis and simple neuralgia.
Reasonable and relaxed self-massage not only provides a warm and comfortable sensation but also brings a sense of relaxation, pleasure, comfort, and flexibility to the entire body. Therefore, self-massage is not only beneficial for preventing and treating diseases but also for guiding practitioners toward a path of longevity.
Exercise for the elderly should be moderate in intensity As mentioned earlier, appropriate exercise helps improve cardiovascular and respiratory functions, promotes metabolism, and delays the aging process. However, from the physiological and pathological characteristics of the elderly, exercise for health preservation should pay attention to the following points:
Moderate intensity When participating in physical exercise, the elderly should first focus on selecting an exercise intensity suitable for their condition. Generally, they can choose moderate or lower intensity, starting with smaller amounts of exercise, avoiding haste, which may harm health, but also avoiding excessive caution, which fails to achieve exercise goals.
Suitable programs The elderly's exercise programs are generally focused on enhancing cardiovascular and respiratory functions, such as running or walking, combined with full-body exercises like Tai Chi, the Eight Pieces of Brocade, the Eighteen Methods of Kung Fu, and fitness routines. The elderly can choose one or two of these methods based on their physical condition and preferences, without the need for multiple exercise methods.
Coordinated treatment Before starting exercise, a medical check-up should be conducted to understand physical fitness and the body's ability to handle exercise. The doctor will recommend appropriate exercises and set suitable intensity based on the individual's condition. This check-up should be repeated every six months or year. During illness treatment, if exercise is desired, it should be done under medical guidance. If symptoms like chest pain, shortness of breath, difficulty breathing, nausea, vomiting, or dizziness occur during exercise, it indicates overexertion, and exercise should be stopped immediately. Medical attention may be necessary if symptoms persist.
In summary, the elderly should persist in activity but avoid overexertion, scientifically and reasonably arranging their exercise time, programs, and intensity.