In Chinese medicine exercise is considered one of the best free therapies because it has so many health benefits. Our bodies are made to move, and we need to keep moving them if we want to maintain health.
Moderation, variety, mindfulness.
Chinese medicine follows basic principles that apply to every area of health: moderation, variety, and paying attention to your body and the environment.
Give yourself permission to take rest days when you are overtired, sick, or injured, or focus on gentle exercises like tai chi, yoga, or walking. Vary your routines and your exercises to prevent repetitive strain injuries or strength imbalances from overdoing one type of movement.
Move with the seasons.
In spring and summer, we should increase exercise intensity and frequency and focus on strength, cardio and deep stretching.
In fall and winter, we should scale back and focus on gentler, more restorative exercises like tai chi, yoga, stretching, and walking. Your body is less agile and flexible in the winter, so gentler stretching in winter helps to prevent injuries.
The key is being adaptable, yet moving regularly.
The right amount for health.
There is research on how much exercise is the ideal amount for longevity and health. The latest recommendation for maximum health benefits is:
- 150 minutes of physical activity per week
- 20-30 minutes of that time spent on vigorous activity
All you need is 2.5 hours a week! Where can you find the time? It can be as simple as walking to the store instead of driving, or taking the stairs instead of the elevator.
The right kind of movement.
There are huge health benefits to both strength and cardio, so try and include both in your weekly routine.
If your physical abilities don’t allow you to do them, even moderate exercise has the power to keep you healthy.
A large study found that those who exercised moderately for 450 minutes a week, or a little more than an hour per day, were 39% less likely to die prematurely than people who never exercised.
The bottom line is that any sort of movement is better than none at all.
Try it out!
Start with moderate goals and work your way up, you’ll be less likely to injure yourself and more likely to stick with it in the long run. Most importantly, find something you love! What’s fun for you isn’t necessarily fun for someone else. Don’t worry about getting the “right kind” of exercise, just do more of the activities you love and that get you moving.
