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“Light labor”Exercise
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Transtlate TRADITIONAL Chinese exercises include not only sophisticated routines but many simple, easy ones. "Light labor" is one of them.
As its name indicates, "light labor" means exercises re¬quiring light movements. The principle is to act within one's capability and never overreach. Sun Simiao, a great Tang Dynasty physician a thousand years ago, said, "To keep fit, regu¬lar exercise is necessary, but never overreach oneself. " Excessive exercises do not strengthen physique but on the contrary, harm health. Proper exercises accelerate the circulation of the blood, limber the joints, aid digestion, coordinate the functions of the inner organs and increase metabolism.
"Light labor" exercises can be practiced in two ways: during household chores and in athletic exercises.
1. Household chores. Cao Tingdong of the Qing Dynasty wrote that "elderly people should regularly attend household chores requiring light strength such as dusting the table, washing the inkslab, burning incense, boiling water for tea, filling flower vases, rolling up the curtain, and so on. Light labor makes the blood flow more quickly. Just as an old saying says, 'Running water is never stale and a door hinge never gets worm-eaten,' so regular movements make one strong."
This method is applicable for weak, ill and elderly people. Exercising while attending to light household chores will make old people's lives more interesting, colorful and rhythmical.
2. Athletic exercises. This form involves four parts of the body. Pu Qianguan of the Song Dynasty wrote in his Outlines of Life Preservation, "If a man wants to prolong his life, he
should practice 'light labor' exercises to accelerate the circula¬tion of the blood. When sitting, never sit too long; when walk¬ing, never walk too fast to avoid overtiredness. This is the principle of 'light labor' exercises." Proceed as follows:
(1) Exercise of the arms: Drawing a bow, weightlifting, fist striking and arm swinging.
Drawing a bow. Sit straight or stand with the knees bending and the feet apart. Exert force on the two arms as if drawing a bow, but don't exert too much force. Repeat 10 times, using the left and right arm alternately. One can increase or decrease the number of actions according to the condition of one's health.
Weightlifting. Raise the arms above the head, palms up¬ward. Stretch and bend the arms as if lifting a heavy stone. Repeat 15 times.
Fist striking. Make hollow fists, strike forward with the left and right fist alternately. Repeat 10 times.
Arm swinging. Let the arms hang naturally, then swing them gently forward and backward. Repeat 15 times.
(2) Exercise of the head. Relax the neck, then raise head, lower it, and turn it right and left.
(3) Exercise of the waist. Turn the waist left and right, then bend it forward and backward. Repeat 5 times.
(4) Exercise of the hand.
Hand rubbing. Clasp the hands together and rub them as if washing them. Repeat 10 times.
Face rubbing. First rub the hands. When they feel warm, cover the eyes with the two palms. A moment later, rub the face with the palms as if washing it. Repeat 10 times or until the face feels slightly warm.
"Light labor" exercises limber the arms and legs, head, neck and waist. Traditional Chinese medicine holds that the four limbs are the stems of the yang (positive) channels. The bending, stretching and rubbing of the limbs promotes the flow of the qi (vital energy) in the channels and collaterals, which are closely connected with the digestive system. Exercise of the limbs reinforces the spleen and stomach, and helps digestion. Using the palms to cover the eyes benefits the liver and im¬proves eyesight. Face rubbing helps prevent colds. Regular rubbing of the face raises resistance to colds and makes the complexion rosy and lustrous. Exercises of the neck and waist limber the joints.
"Light labor" exercises can be done anywhere at any time. It is suitable for middle-aged and old people of both sexes. Again, persistence will result in keeping fit.
As its name indicates, "light labor" means exercises re¬quiring light movements. The principle is to act within one's capability and never overreach. Sun Simiao, a great Tang Dynasty physician a thousand years ago, said, "To keep fit, regu¬lar exercise is necessary, but never overreach oneself. " Excessive exercises do not strengthen physique but on the contrary, harm health. Proper exercises accelerate the circulation of the blood, limber the joints, aid digestion, coordinate the functions of the inner organs and increase metabolism.
"Light labor" exercises can be practiced in two ways: during household chores and in athletic exercises.
1. Household chores. Cao Tingdong of the Qing Dynasty wrote that "elderly people should regularly attend household chores requiring light strength such as dusting the table, washing the inkslab, burning incense, boiling water for tea, filling flower vases, rolling up the curtain, and so on. Light labor makes the blood flow more quickly. Just as an old saying says, 'Running water is never stale and a door hinge never gets worm-eaten,' so regular movements make one strong."
This method is applicable for weak, ill and elderly people. Exercising while attending to light household chores will make old people's lives more interesting, colorful and rhythmical.
2. Athletic exercises. This form involves four parts of the body. Pu Qianguan of the Song Dynasty wrote in his Outlines of Life Preservation, "If a man wants to prolong his life, he
should practice 'light labor' exercises to accelerate the circula¬tion of the blood. When sitting, never sit too long; when walk¬ing, never walk too fast to avoid overtiredness. This is the principle of 'light labor' exercises." Proceed as follows:
(1) Exercise of the arms: Drawing a bow, weightlifting, fist striking and arm swinging.
Drawing a bow. Sit straight or stand with the knees bending and the feet apart. Exert force on the two arms as if drawing a bow, but don't exert too much force. Repeat 10 times, using the left and right arm alternately. One can increase or decrease the number of actions according to the condition of one's health.
Weightlifting. Raise the arms above the head, palms up¬ward. Stretch and bend the arms as if lifting a heavy stone. Repeat 15 times.
Fist striking. Make hollow fists, strike forward with the left and right fist alternately. Repeat 10 times.
Arm swinging. Let the arms hang naturally, then swing them gently forward and backward. Repeat 15 times.
(2) Exercise of the head. Relax the neck, then raise head, lower it, and turn it right and left.
(3) Exercise of the waist. Turn the waist left and right, then bend it forward and backward. Repeat 5 times.
(4) Exercise of the hand.
Hand rubbing. Clasp the hands together and rub them as if washing them. Repeat 10 times.
Face rubbing. First rub the hands. When they feel warm, cover the eyes with the two palms. A moment later, rub the face with the palms as if washing it. Repeat 10 times or until the face feels slightly warm.
"Light labor" exercises limber the arms and legs, head, neck and waist. Traditional Chinese medicine holds that the four limbs are the stems of the yang (positive) channels. The bending, stretching and rubbing of the limbs promotes the flow of the qi (vital energy) in the channels and collaterals, which are closely connected with the digestive system. Exercise of the limbs reinforces the spleen and stomach, and helps digestion. Using the palms to cover the eyes benefits the liver and im¬proves eyesight. Face rubbing helps prevent colds. Regular rubbing of the face raises resistance to colds and makes the complexion rosy and lustrous. Exercises of the neck and waist limber the joints.
"Light labor" exercises can be done anywhere at any time. It is suitable for middle-aged and old people of both sexes. Again, persistence will result in keeping fit.
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