Optimal "Harvesting" Exercise for Autumn
"Spring for growth, Summer for development, Autumn for harvesting, Winter for storage"—this is the ancient principle of seasonal health preservation. Autumn is the season of "harvesting." Human physiology also shifts accordingly, entering a phase of "receiving" and internal nourishment, with yin essence and yang energy both contracting and conserving. Thus, exercise should follow this natural principle, avoiding excessive exertion that could deplete yang energy.
However, as autumn brings gradually cooling weather, human circulation and other physiological functions tend to slow down. Therefore, moderate increases in physical activity are recommended to strengthen heart and lung function and enhance resistance to cold. The ideal approach for autumn exercise is a balance between movement and stillness—a hallmark of seasonal fitness. One effective solution is qigong jogging.
Qigong jogging combines qigong practices with running, emphasizing physical motion while maintaining mental calmness—active yet unagitated, gentle and non-violent; tranquil yet free from agitation, keeping the spirit peaceful. This way, bodily functions are enhanced to cope with autumnal chill, while neither yin nor yang energy is depleted, aligning with the principle of autumnal conservation.
Qigong jogging applies qigong techniques directly to running. The method involves maintaining proper running posture: head upright, neck straight, upper body slightly inclined forward, eyes looking ahead, hands naturally forming hollow fists, forearms bent at 90 degrees. Use natural breathing—initially inhaling through the nose and exhaling through the mouth. When nasal inhalation becomes uncomfortable, switch to simultaneous mouth-and-nose breathing. Slightly open lips, press the tongue against the roof of the mouth, allowing air to flow through the gaps between teeth. Breathe evenly and deeply. Keep the entire body relaxed, maintain a positive mood, smile gently, focus attention on the lower abdomen (dantian), clear all distracting thoughts, and concentrate solely on how running is an effective means of strengthening health, boosting mental and physical vigor, and eliminating illness.
Before starting, stand still or walk slowly in place to relax the body, adjust emotions, and regulate breathing. After psychological preparation, begin walking slowly. During running, take larger strides but ensure each step is steady. Swing arms back and forth, and if possible, land on the toes to increase workout effectiveness. Those with weak constitutions may use full-foot landing for greater stability. Running duration should be adjusted based on individual condition, ideally until slight perspiration occurs.
Beginners should start with short distances and gradually increase. Those with poor health often experience breathlessness and sweating after just a few steps, making sustained running difficult. In such cases, combine jogging with walking: remain relaxed, focus on dantian, run a few steps, then walk a few steps. As stamina improves, gradually reduce walking intervals and increase running time.
After finishing, continue walking briefly, perform deep breathing, and make circular motions with both hands across the chest to fully relax all muscles.
Running is an irreplaceable form of exercise. It enhances blood circulation, improves heart function and cerebral blood supply, reduces cholesterol, slows cerebral artery hardening, and ensures normal brain cell function. Running effectively stimulates metabolism, increases energy expenditure, and aids weight loss and physical fitness. For the elderly, running significantly reduces age-related muscle atrophy and obesity, delays decline in heart and lung function, and contributes to longevity. Combining running with qigong practice greatly amplifies its health benefits. Reports indicate that consistent qigong jogging is highly effective in preventing digestive system disorders such as gastric and duodenal ulcers, chronic gastritis, and colitis.
Practicing qigong jogging in autumn also helps mitigate the adverse effects of autumn’s harsh, desiccating qi and maintains mental tranquility. "Autumn wind and rain trouble the heart," and "autumn’s bleak winds and rains cause sorrow, especially among the elderly." During autumn, people’s moods tend to be less stable, prone to sadness and melancholy—especially older adults, whose surroundings of falling leaves and dying plants evoke feelings of loneliness and twilight. Regular qigong jogging can invigorate the spirit, regulate emotions, strengthen willpower, and promote mental well-being, helping to forget worries and dispel sorrow.
Consistency is key in qigong jogging. It should not be interrupted over the three months of autumn and can even become a lifelong habit. However, it must never be forced. Since it integrates qigong principles, it emphasizes mindfulness, relaxation, naturalness, and harmonious movement with mental calmness. Any forced effort is counterproductive. If in low spirits, simply substitute regular walking. Once mood improves, resume qigong jogging.