Prevention of disease and health care series-exercise health care
First, the role of exercise in health preservation
Chinese medicine calls essence, qi and spirit "three treasures", which are closely related to human life. Exercise and health preservation firmly grasp these three links, and adjust consciousness to nourish the mind; Lead qi with intention, adjust breathing to practice qi, promote blood circulation with qi, and flow around the whole body; Through the movement of the body, bones and joints, the meridians of the whole body are unblocked and the whole body is nourished. If so, the body has both form and spirit, the pulse is smooth, the inside and outside are in harmony, and the viscera are in harmony, so that the body can reach the state of "yin and yang are secret", thus improving the health of the body and maintaining vigorous vitality.
Modern scientific research has proved that regular and moderate exercise has the following benefits to the body:
1. It can promote blood circulation, improve the nutritional status of the brain, promote the metabolism of brain cells, and give full play to the functions of the brain, thus benefiting the health of the nervous system and helping to maintain exuberant emotion and stable mood.
2, make the myocardium developed, contract strongly, promote blood circulation, enhance the vitality of the heart and the respiratory function of the lungs, and improve the peripheral circulation.
3, increase the strength of diaphragm and abdominal muscles, promote gastrointestinal peristalsis, prevent food from staying in the digestive tract, and facilitate digestion and absorption.
4. It can promote and improve the blood circulation of internal organs, which is beneficial to the physiological functions of organs.
5, can improve the immune function and endocrine function of the body, thus making the vitality of the human body more vigorous.
6, enhance the vitality of muscle joints, make people move flexibly and lightly, and react quickly and quickly.
Second, the characteristics of exercise health
The characteristics of traditional exercise regimen can be summarized as follows:
(A) to guide the fitness exercise with the theory of traditional Chinese medicine
No matter what kind of traditional body posture, it is based on the theories of Yin and Yang, viscera, qi and blood, meridians and other aspects of traditional Chinese medicine, with nourishing essence, practicing qi and regulating the mind as the basic points of exercise, taking dynamic form as the basic form of exercise, and using Yin and Yang theory to guide the virtual, real, dynamic and static movements; Use the opening and closing lifting to guide the flexion, extension and pitching of the movement; Explain the coordination and unity of form, spirit, qi, blood, exterior and interior in exercise and fitness with the overall concept. Therefore, every move of fitness exercise is closely related to the theory of traditional Chinese medicine.
(2) Pay attention to the harmony and unity of intentional defense, pranayama and verb-form.
Emphasize the coordination of mind, breathing and body movement, that is, the so-called unity of intention, pranayama and movement. Intention refers to concentration; Pranayama refers to respiratory regulation; Dynamic form refers to the movement of the body, and unity refers to the harmonious cooperation among the three. It is necessary to achieve the consistency of form and spirit, the harmony between form and qi, and the harmony between form and qi, so that the movement and quietness are appropriate, so as to play the role of health and fitness.
(3) integrating guidance, qigong, martial arts and medical science.
The traditional exercise regimen is the crystallization of the wisdom of the working people in China. For thousands of years, people have summed up a lot of valuable experience in health care practice, which has continuously enriched and developed sports health care and formed a health care method with Chinese characteristics that integrates guidance, qigong, martial arts and medicine. The techniques derived from guiding Qigong include: Wuqinxi, Baduanjin, etc. Martial arts achievements such as Tai Ji Chuan and Taiji Sword. No matter what kind of exercises, they all emphasize pranayama, intentional defense and dynamic shape, and all aim at unblocking qi and blood meridians, activating bones and muscles, and regulating viscera. Integrating the strengths of various families is a major feature of exercise health preservation.
Third, the principle of exercise regimen
The reason why the traditional exercise regimen in China can keep fit, cure diseases and prolong life is because it has a set of systematic theories, principles and methods, which pay attention to and emphasize the coordination and unity inside and outside the body, harmony and moderation. There are three principles:
(A) to master the essentials of exercise regimen
The practice essentials of traditional sports health preservation are the unity of intentional defense, pranayama and dynamic shape. Among these three aspects, the most important thing is to be intentional. Only by focusing on the spirit can we calm down, breathe evenly and guide the circulation of qi and blood. The relationship between the three is: to lead the gas with meaning, and to be aerodynamic.
(B) Emphasis on moderation, not excessive.
Exercise health is to achieve the purpose of fitness through exercise, so we should pay attention to mastering the amount of exercise. If the amount of exercise is too small, it will not achieve the purpose of exercise and will not play a role in fitness; If it is too big, it will exceed the tolerance limit of the body, but it will damage the body due to overwork. Sun Simiao pointed out in "A Thousand Daughters’ Prescription": "The way to cultivate one’s nature is always to work hard, but it’s hard to be exhausted and strong." Therefore, exercise and fitness emphasize the right amount of exercise, step by step, and don’t rush for success.
(C) advocate perseverance, perseverance
Exercise is not a one-off event, it should be frequent and uninterrupted. On the one hand, the phrase "flowing water does not rot, and the hinge does not moth" explains the truth that "moving does not decay", on the other hand, it also emphasizes the importance of frequent and uninterrupted flow, so that the water can not rot and the hinge can not be moth-eaten. Only by perseverance and perseverance can we get the fitness effect. Exercise is not only physical exercise, but also the exercise of will and perseverance.
The traditional exercise regimen has the same form and many kinds, including one stroke and one type of exercise method, and also a combination of competitive exercise methods; There are fitness methods to form folk customs; There are also self-contained fitness methods. There are two forms of exercise regimen:
First, various forms of folk fitness law
Most of these fitness methods are scattered among the people, with simple methods, simple equipment and interesting activities. Such as: less exercise, easy and gentle walking, outing, swinging, flying kites, kicking shuttlecock, health balls, etc.; Skipping rope, climbing, horse racing, archery, lifting stone locks and so on with moderate exercise.
China is a multi-ethnic country, and each ethnic group has its own customs and traditions. Among them, mass activities aimed at sports and fitness are fitness methods with national characteristics. Such as tug-of-war, dragon boat race, wrestling, horse racing, seesaw, stilt walking, dragon lantern dancing, roller boating and various dances, etc., belong to this category.
Second, the systematic fitness method with its own routines
This kind of exercise and fitness method is often based on the folk fitness method. Under the guidance of a certain theory, it has a purpose, specific requirements and needs to be learned and trained to master. Because it has a series of continuous movements, it can make all parts of the human body get a more comprehensive and systematic exercise, which is a higher level of fitness exercise in the traditional exercise regimen. The genre of sports health preservation mainly refers to the self-contained fitness method.
Most of these fitness exercises originated from Taoism and Buddhism, and have been enriched and developed from generation to generation, thus forming various schools. Briefly as follows:
(A) Taoist bodybuilding
The theory of Taoist body-building originated from Laozi and Zhuangzi, and advocated to nourish qi in order to improve life ability, put forward "guidance" and "shape cultivation", and emphasized the viewpoint of practicing qi to preserve health. Representative Taoist body-building exercises, such as Hua Tuo’s "Five Birds Play", Mawangdui’s "Guide Map" Fetal Breathing Sutra, Baduanjin and Tai Ji Chuan, all belong to this category.
(B) Buddhist fitness
Buddhist body-building originated from meditation. In order to ensure the smooth progress of "meditation", it is necessary to take some measures to exercise bones and muscles and dredge blood vessels. As a result, the Buddhist body-building techniques have gradually formed, which are representative of Dharma Yijinjing, Tianzhu massage, Mind Boxing, Luohan Eighteen Hands, Shaolin Boxing, Zen Secret Skill and so on.
There are two main cradles of China Wushu. One is Zhongyue Songshan, which is the excavation site of Zen Buddhism and Shaolin Wushu. One is Wudang Mountain in Hubei, the birthplace of Taoism and wu-tang clan Wushu. Therefore, in terms of religion, there is a difference between Taoism and Buddhism, and in terms of martial arts, there is a difference between Shaolin and Wudang. Although Wushu is a technique of attack and self-defense, its excellent achievement is aimed at fitness. To learn Wushu, the first thing is to strengthen the body, so no matter what kind of martial arts and schools, we should focus on fitness.
Baduanjin qigong/eight-section brocade
Baduanjin is a fitness technique composed of eight different movements, hence its name "Baduanjin". Because this kind of fitness exercise can strengthen the body and prolong life, and get rid of diseases, its effect is very good, just like showing people a colorful brocade, so it is called "brocade".
Baduanjin is a popular fitness technique in China, which has a history of more than 800 years according to relevant documents. As early as the Southern Song Dynasty, there was a monograph on Ba Duan Jin. Pan Xia in the Qing Dynasty adapted the Eight-section Brocade into "Twelve-section Brocade" in his Health Requirements. In addition, there are different forms such as "Wen Ba Duan" (sitting) and "Wu Ba Duan" (vertical). In order to facilitate the spread, some people have compiled it into songs. Because Baduanjin is not limited by the environment, it can be done at any time and place, its operation is simple and easy to remember and learn, its exercise is moderate, it is suitable for all ages, and its effect of strengthening body and prolonging life is remarkable, so it has been passed down to this day.
First, the mechanism of health preservation
Baduanjin is a kind of ancient guiding method, which is a fitness method combining physical activity with breathing exercise. Moving limbs can stretch bones and muscles and dredge meridians; Combined with breathing, it is feasible to invigorate the circulation of qi and blood, protect the health and mediate the qi movement. Regular practice of Baduanjin can play a role in health care, disease prevention and treatment.
The health-preserving effect of Baduanjin on human body can be seen from its melody. For example, "two hands holding the triple energizer" means that the action of holding the sky with both hands is beneficial to conditioning the triple energizer function. Holding the sky with both hands, stretching the whole body, accompanied by deep breathing, one is helpful for the movement of the triple energizer, and the other is helpful for massaging and regulating the internal organs, which has the effects of dredging meridians, regulating qi and blood, and nourishing the internal organs. At the same time, it also has a good effect on the back and bones. Others, such as "regulating the spleen and stomach, raising your hand" and "shaking your head and wagging your tail to get rid of heart fire", all achieve the purpose of health preservation by promoting qi and blood and relaxing muscles and bones. Each section of Baduanjin has the key points of exercise. Taken together, it exercises the five senses, head and neck, trunk, limbs, waist, abdomen and other parts of the whole body, and plays a role in health care and conditioning the corresponding internal organs, qi and blood, meridians and collaterals. It is a comprehensive body-building exercise method for the body.
Second, the practice essentials
(1) Breathe evenly: breathe naturally, smoothly and abdomen.
(2) Abide by the abdomen: relax and focus on the navel.
(3) Combination of softness and rigidity: the whole body is relaxed, and the force is gentle, and the stiff force must not be used.
Baduanjin is a fitness method that includes eight coherent sections, and the specific contents are as follows:
Hands hold the triple energizer;
Opening the bow left and right is like shooting an eagle;
Regulating the spleen and stomach requires a single lift;
Look back after five pains and seven injuries;
Shake your head and wag your tail to get rid of your heart;
Climb your feet with both hands to strengthen your kidney and waist;
Save your fist and glare to increase your strength;
Behind it, everything goes wrong.
(Jiao Zhihong, deputy chief physician of Beijing Fengtai Hospital of Integrated Traditional Chinese and Western Medicine, authorized to publish on this website)