How Does Exercise & Movement Benefit Health from a TCM Perspective
Traditional Chinese Medicine: Exercise, Walking, Strength Training & Stretching
Regular exercise has an abundance of benefits for physical and mental health. However, too much exercise without adequate rest can have deleterious effects within the body which can lead to injury and illness. In other words it is all about balance within the body. Previously I discussed the benefits of strength training, how to safety design an aerobic exercise routine and how to safely exercise while pregnant. Today, we will discuss how to apply Traditional Chinese Medicine theories to exercise, movement and stretching.
Cardiovascular exercise is typically seen as a benefit within Traditional Chinese Medicine (TCM). However, according to TCM theory too much vigorous exercise can be depleting. For those who are already depleted energy-wise this can be problematic. Even those who are not depleted need to exercise caution during the summer months, as vigorous exercise that results in too much sweating/perspiring depletes Qi energy. Since Qi energy is necessary for vibrant health, it is important to reserve as much Qi energy as possible. An example to conserve Qi during the Summer months would be to exercise during the coolest part of the day.
TCM recommends regular movement and exercise to sustain adequate Qi-energy flow. I commonly think of this as blood flow and circulation. Additionally, the effects of regular movement and exercise can also correlate to improved mental health and overall wellness. By exercising regularly there is an increase in vital flow of Qi-energy, but also a reduction in dampness within the body. Dampness can be seen as excess weigh, and can affect mood by causing individuals to feel sluggish, foggy headed, and even depressed. As previously mentioned, it is not advised to sustain continued vigorous exercise for long durations of time or to participate in exercise that promotes excessive amounts of sweating. As this will deplete the amount of Qi and Yin in our bodies. Yin plays a large role in the amount of blood and other vital fluids that are contained within the body. Vigorous exercise depletes this vital energy source and thus negatively impacts physical and mental health.
For those who are wishing to participate in vigorous exercise, it would be advisable from a TCM stand point to perform vigorous exercise in bursts. This type of exercise can be thought of as Supramaximal exercise, high intensity interval training, etc. The key is to allow for adequate recovery between each set which allows balance between yin and yang. An example of such activity would be a 8-10 kettlebell swings, which is the yang component, followed by 60-90 seconds of nasal breathing while walking, which is the yin component. By balancing exercise with adequate rest, an individual can receive maximal benefits with minimal setbacks, this holds true from an exercise physiology and TCM stand point.
What Type of Exercise is Recommended?
Brisk Walking:
According to American College of Sports Medicine, adults should exercise at moderate-intensity for at least 30 minutes five days each week. Multiple studies have found that walking reduces risk of cardiovascular events by 31 percent. People who walk longer distances, walk at a faster pace, receive the greatest protection against cardiovascular events. If you are suffering from knee pain or osteoarthritis, walking has been shown to rebuild joints, as cartilage is compressed and decompressed, which restores vital nutrients back into the joint. Walking is a great way to circulate Qi, lymph and Blood. For an added benefit, try walking outdoors regardless of the season as even as little as 20 minutes per day of nature exposure can have beneficial effects on human health.
Strength Training:
Regardless of your age strength training as little as 2 days per week can have immense health benefits. These benefits include increased muscular strength & power, increased metabolic capacity, increase in lean body mass, increase in metabolic rate, reduction of osteopenia and osteoporosis and improved balance and more. Strength training from a TCM perspective is simply to complicated to explain in a sentence or two, so I've simply decided to save it for another day. =)
Stretching:
Flexibility is extremely important to your health. Regular stretching helps you stay flexible and move better as you age. According to ACSM stretching each major muscle group at least two times per week is recommended. Stretches can be either dynamic stretches or static stretches. Dynamic stretching is typically performed prior to exercise, and is performed to prepare the body for exercise. Static stretching on the other hand is typically performed post-exercise as a means for recovery. Both dynamic and static stretching increase range of motion (ROM) and improve overall flexibility.
One of the central ideas of TCM is meridians which can be thought of as a energy circuit. Fascia is a conductor of electrical and chemical signals that occur throughout the body. When fascia become blocked, dry, stiff, etc energy will become stuck or stagnant. Previously I discussed how exercise increases Qi, by regularly stretching (dynamic and static), an individual is stretching fascia (the energy circuit) which in turn unblocks stagnant Qi. In other words, stretching unblocks stagnant energy within the body and can alleviate symptoms of pain and improve flexibility.
About Our Acupuncture Clinic:
North Shore Acupuncture and Natural Medicine is an acupuncture clinic in Beverly, MA. We utilize acupuncture, Chinese herbal medicine and natural medicine restore optimal health and wellness. Employing traditional and modern approaches to enhance your health and longevity.
