The ancient Chinese exercise requires no equipment and minimal space to practise. Photo: Weixin
Baduanjin dates back more than 800 years to China’s Song dynasty (960-1279) and stands as one of China’s oldest health and fitness routines.
Translated, it means “eight-section brocade”, a reference to the combination of eight stylised exercises comprising slow, flowing movements.
As a form of qigong, an ancient Chinese discipline, baduanjin training combines breathing exercises, meditation and gentle body stretches, focusing on regulating energy, or chi, and blood flow.
Generally, it uses the spine as the axis, incorporating symmetrical movements of the left and right and coordination between front and back.
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According to qigong, diseases arise from blockages of chi flow, and treatment should promote blood circulation and chi circulations.
How did it go viral?
With the average working week exceeding 48.9 hours, the incidence of chronic fatigue syndrome in first-tier Chinese cities like Shenzhen, Shanghai, Beijing and Guangzhou ranges from 10 to 25 per cent, according to the China Association of Health Promotion and Education.
Research suggests that practising baduanjin may alleviate symptoms such as anxiety, muscle pain and extreme fatigue, making it particularly suitable for office workers.
“For those suffering from neck pain, the effects are truly remarkable. Plus, my sleep quality has notably improved, and I often wake up refreshed,” said one online observer who has been practising baduanjin for six months.
Compared to physically demanding activities like gym workouts, it is slow-paced, goes with soothing music, requires no equipment and can be practised in a minimal space.
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In August last year, German fitness influencer Pamela Reif posted a video of herself doing baduanjin, which received more than 1.2 million views.
The hashtag translated as “What? Pamela is doing baduanjin?” also hit the trending topic charts on the X-like platform Weibo, attracting more than 160 million views.
The 800-year-old exercise employs health concepts developed by traditional Chinese medicine Photo: Weixin
Above and beyond
As well as practising baduanjin, workers in China grappling with heavy workloads and health problems are increasingly embracing traditional Chinese healthcare practices.
“Prolonged indoor stays deplete the spirit” is a quote from the classic Chinese scripture, Huangdi Neijing, which explains chi, and has been widely shared, serving as a caution for workers who remain seated for long periods.
Chinese herbal medicinal milk tea is also gaining popularity on the mainland social media platform, Xiaohongshu.
In addition to milk, tea and sugar, they incorporate ingredients such as tangerine peel, cinnamon, astragalus root and donkey-hide gelatin.
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These ingredients are believed to address digestive issues and replenish chi and blood circulation.
After 14 weeks, I’d lost a stone and was down to 7st 8lbs, and my tummy had shrunk back down. In addition, my biometric scales were also showing me how much fat I was losing and muscle I was gaining. My skeletal muscle mass has always been low – I’ve been warned about it before by my GP, and I knew that I was in danger of getting osteoporosis. Now my muscle mass is above average, and it makes me so happy to think that I’m future-proofing my body. I don’t want to be that little old lady that falls over and snaps. Pleasingly, the machine at the gym which measures metabolic age (body composition), tells me I’m down to 38 years old.
I’ve just bought the dress I’m going to wear to my daughter’s wedding this summer, and I feel amazing in it. It’s very unforgiving, and I wouldn’t have had the confidence to wear it before, but now I can’t wait to wear it and to thoroughly enjoy her beautiful day.
Exercise
Before, I walked and did a bit of yoga or Pilates, but not regularly. Now I have five resistance sessions per week, either with a personal trainer or using an app called Sweat; I do things like kettlebell swings, squats with weights, and weighted lunges. I do the odd Park Run, which I hadn’t done for 15 years, and have started doing a few 5k runs on the treadmill before a session. I also do lots of walking, which really helps clear my head.
Oona’s top tips
Don’t fall into a guilt spiral: If you indulge in a treat, don’t waste time feeling guilty about it – as I used to – and then write the rest of the day off with mad eating. Just think, I ate or drank that, I enjoyed it, now it’s time to start again.
A little bit of planning really helps you stay on track. That could be quickly jotting down what you’re planning to eat that day, to help you stick to it, taking a snack in your bag, or batch cooking some meals in advance.
Visualise where you want to be, be that an event in the future like a holiday or feeling strong in your later years. It helps you stay on track when your motivation is waning.
HOUSTON – Getting in good workouts doesn’t mean going to a gym with heavy equipment all the time, Erica Hood, founder of HoodFit, said you don’t even need equipment!
“You literally can be in your hotel. You could be poolside, anywhere, and just get some movement in because you’re going to feel so good after moving,” Hood said.
Back lunge + jump
A fantastic move to work your legs and get your heart rate up.
Lunge back. Jump up. Step your feet together.
Tricep dip + toe tap
This exercise targets your triceps and core. It’s a simple yet effective move to keep you toned while traveling.
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On a mat, dip down. Cross one arm across your body to touch the opposite toe.
Three pulse squat
Squat down. Pulse three times.
“We’re going to start at the back of our mat. We’re going to do some squat walk. So, we’re going to walk it to the front… and we’re just going to go up down. And then we’re going to walk it all the way back,” Hood explained.
Add water bottles
If you’re traveling or on the go, you can look for items you can use to add resistance (like water bottles).
“If you don’t have weights, you can use water bottles. Those work great, and you’d be surprised at how fast your muscles start firing up from just using water bottles or something that you have,” Hood said.
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All of her workouts range in time from 10, 20 to 30 minutes so you can do them on their own or pair them together. Try 1 month FREE membership + a 14 day FREE trial when using code: TRAVEL4FREE when signing up on the Hoodfit website. Offer expires on June 30th.
Copyright 2024 by KPRC Click2Houston – All rights reserved.
By Lokmat English Desk | Published: June 27, 2024 01:38 PM2024-06-27T13:38:48+5:302024-06-27T13:45:59+5:30
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Following workouts aimed at fitness and weight loss, many people experience significant fatigue, often leading them to consume large amounts of food afterward.
To sustain energy during and after exercise, it’s crucial to consume specific foods.
That’s why many celebrities also prioritize eating bananas before workouts. Here’s why it’s essential to consume bananas before exercising…
According to a 2018 study published in the Journal of Food Quality and Safety, bananas are rich in carbohydrates that convert into glucose, providing a significant energy boost for workouts.
Exercising often leads to significant sweating, which can deplete potassium levels in the body. Potassium deficiency can contribute to muscle fatigue. Eating bananas is essential because they are rich in potassium, helping to replenish these levels effectively.
Bananas are known for their easy digestibility, which means they are quickly absorbed and unlikely to cause digestive issues during exercise.
Bananas are beneficial due to their provision of carbohydrates, potassium, and vitamin B6, which help alleviate muscle and body fatigue following a workout.
Bananas provide fiber and electrolytes, aiding in hydration and sustaining energy levels in the body over time.
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