I. Introduction: Limitations of Modern Exercise Methods

In the fast-paced modern life, more and more people are paying attention to health and wellness. However, many common exercise methods have certain limitations and may even cause physical harm:

• High-Intensity Exercise:
  • Such as running, weightlifting, and jumping rope, which can effectively train muscles and enhance cardiovascular function, but consume a lot of energy. For people with weak blood circulation, yang deficiency, or chronic pain, it may be difficult to endure and may even increase the burden on the body.
  • Excessive exercise can also lead to joint wear and muscle strains.
• Prolonged Sitting:
  • Long-term sitting can lead to problems with the spine, neck, and lower back, such as reverse neck curvature and straightening of the body’s curvature.
  • Prolonged sitting can also affect blood circulation, causing muscle stiffness, pain, and even triggering various chronic diseases.

II. Baduanjin: The Modern Value of Traditional Internal Martial Arts

1. Differences Between Baduanjin and Mainstream Exercise

• Exercise Philosophy:
  • Modern Mainstream Exercise: Focuses on muscle training, cardiovascular improvement, and body shaping.
  • Baduanjin: Belongs to traditional internal martial arts, emphasizing “nurturing the outside from within,” achieving health and fitness by regulating blood circulation, unblocking meridians, and balancing yin and yang.
• Exercise Characteristics:
  • Baduanjin:
    • Convenience: Not restricted by time and space, can be practiced anytime, anywhere. For example, after prolonged sitting in the office, one can stand up and practice “Holding the Heavens to Regulate the Three Burners” or “Drawing the Bow Left and Right as if Shooting an Eagle,” effectively relieving shoulder and neck fatigue.
    • Low Intensity: Compared to high-intensity exercises like running, Baduanjin consumes less energy and is more suitable for people with weak blood circulation or poor physical strength.
    • Focus on Breathing and Intention: Baduanjin is not just physical movement; it also emphasizes the coordination of breathing and the guidance of intention. Through the combination of “regulating the body, regulating the breath, and regulating the mind,” it achieves a state of harmony between body and mind.

2. Benefits of Baduanjin for Modern People

• Unblocking Meridians and Harmonizing Blood Circulation:
  • Modern people often sit for long periods, which can easily lead to blood stasis. Baduanjin, through a series of gentle movements, can effectively unblock meridians and promote blood circulation.
  • For example, “Holding the Heavens to Regulate the Three Burners” can activate the scalene muscle group, relieve thoracic spine compression, and improve shoulder and neck discomfort; “Drawing the Bow Left and Right as if Shooting an Eagle” can stretch and expand the chest, preventing rounded shoulders and hunchback.
• Enhancing Physical Fitness and Improving Chronic Diseases:
  • For people with yang deficiency or chronic pain, Baduanjin can gently enhance physical fitness and improve symptoms of weakness and pain.
  • For example, long-term practice of Baduanjin can improve spinal issues and alleviate neck and lower back pain.
• Relieving Stress and Enhancing Mental State:
  • Baduanjin emphasizes the coordination of breathing and intention, which can help practitioners relax their body and mind, relieve stress, and enhance their mental state.
  • For example, “Looking Backward to Relieve the Five Strains and Seven Injuries” can relax neck muscles, improve cerebral blood supply, and alleviate dry eyes and headaches.

III. Why is Baduanjin Suitable for Modern People?

1. Poor lifestyle habits such as prolonged sitting, lack of exercise, and irregular diet lead to blood stasis and dysfunction of internal organs.
2. Baduanjin can effectively improve this “long-term deficiency leading to stasis” condition by unblocking meridians and harmonizing blood circulation.
3. Traditional Chinese medicine believes that “unblocking is nourishing,” meaning that unblocking meridians is a prerequisite for nourishing the body.
4. Baduanjin, through movement guidance, combined with breathing and intention, can effectively unblock meridians and promote blood circulation, providing a better foundation for nourishing the body.
5. Baduanjin movements are gentle and of moderate intensity, suitable for people of different ages and physical conditions.
6. For those with weak physical conditions or chronic diseases, Baduanjin is a safe and effective form of exercise.

IV. How to Practice Baduanjin?

1. Preparation Before Practice:

• Mental Preparation:
  • Maintain a calm mindset and view practicing Baduanjin as an enjoyment rather than a task.
  • Avoid practicing with feelings of boredom or impatience, as this can affect the effectiveness of the practice.
• Environmental Preparation:
  • Choose a quiet, well-ventilated, and fresh-air environment for practice.
  • Avoid practicing in overly cold, hot, or humid environments.
• Clothing Preparation:
  • Wear loose, comfortable, and breathable clothing to facilitate body movement.
  • Avoid wearing overly tight clothing, as it may affect blood circulation.
• Other Preparations:
  • Before practicing, you can do some simple warm-up exercises, such as stretching and joint mobilization, to prevent exercise injuries.

2. Practice Methods:

• Learning Movements:
  • When starting to practice, focus on learning the movements and mastering the essentials of each movement.
  • You can learn through watching instructional videos or attending in-person classes.
• Breathing Coordination:
  • Once the movements are mastered, gradually incorporate breathing coordination.
  • Generally, upward and stretching movements are coordinated with inhalation, while downward and contracting movements are coordinated with exhalation.
• Intention Guidance:
  • On the basis of mastering movements and breathing, you can incorporate intention guidance, such as imagining blood flowing through the meridians or imagining the body merging with nature.
• Practice Frequency:
  • Practice once a day, for 10-15 minutes each time.
  • If time is limited, you can selectively practice one or two sections, such as “Holding the Heavens to Regulate the Three Burners” for shoulder and neck discomfort, or “Drawing the Bow Left and Right as if Shooting an Eagle” for chest tightness.
• Progressive Practice:
  • Practicing Baduanjin is a process of going from simple to complex, and then back to simple.
  • Initially, focus on the accuracy of the movements, and as practice deepens, gradually incorporate breathing and intention coordination.

3. Practice Recommendations:

• Fixed Time:
  • Try to choose a fixed time slot for practice, such as after waking up in the morning or before going to bed at night.
  • This can help form a habit and make it easier to stick with it.
• Practicing with Others:
  • You can invite family or friends to practice together, encouraging each other and progressing together.
  • A good practice atmosphere can enhance motivation and effectiveness.
• Maintaining Patience:
  • The effects of practicing Baduanjin take time to manifest.
  • Maintain patience and persist in practice to truly experience the benefits brought by Baduanjin.

V. Conclusion

Baduanjin, as a traditional internal martial art, with its ease of learning, low intensity, and emphasis on body-mind harmony, has become an ideal choice for modern people’s health maintenance. By practicing Baduanjin, one can effectively unblock meridians, harmonize blood circulation, enhance physical fitness, improve chronic diseases, and help people relieve stress and enhance their mental state.

Remember:

• The key to practicing Baduanjin lies in persistence and dedication.
• Maintain a positive mindset and enjoy the process of practice to truly reap health and happiness.

I hope this article helps everyone better understand Baduanjin and incorporate it into daily life, adding vitality and security to a healthy lifestyle.