Traditional Chinese Fitness Series – Walking
Traditional Chinese Fitness Series – Walking
Walking refers to leisurely, relaxed strolling. As the saying goes: "Walk a hundred steps after meals, live to ninety-nine," and "Walk regularly when idle, no need to visit pharmacies." Walking is one of China's traditional fitness methods. Ancient health practitioners believed "a hundred practices are not worth one walk." The *Huangdi Neijing* states: "Go to bed late and rise early, stroll broadly in the courtyard"—here, "broad strolling" means walking. It advocates walking in the courtyard after waking up. Tang Dynasty physician Sun Simiao also advocated: "Walk three to five li, or three hundred to four hundred steps is best," as it promotes appetite and prevents illness. Furthermore, *Ziyan Yinshu* says: "Before sleeping each night, walk a thousand steps around the room before lying down." These records demonstrate that using walking for health has a long history in China, a popular and convenient method. Through slow, natural, coordinated movements, walking provides moderate exercise for all joints and tendons. Combined with relaxed emotions, it promotes blood and qi circulation, unblocks meridians, benefits joints and tendons, calms the mind, and nourishes the five zang organs. Consistent practice strengthens the body and prolongs life.
Walking is suitable for all ages, especially beneficial for older intellectual workers. Their physical condition is often poorer, with weak muscles and stiff joints. This gentle, light, smooth, and effective method suits them perfectly. One study compared middle-aged groups: those who walked to work (over 20 minutes) had a one-third lower incidence of "ischemic abnormalities" on ECGs than those who commuted by car. The reason lies in walking’s indirect massage effect on internal organs. When walking, the heart contracts more strongly to meet exercise demands, increasing blood output and flow speed, providing indirect cardiac massage and helping prevent age-related decline in heart function. American cardiologist Dr. Boudousquie said: "Believe me, brisk walking is more beneficial than jogging and accessible to people of all social classes." Dr. Lai Wei, a sports medicine expert, stated: "Brisk walking for 20 minutes can raise pulse rate by 70%, achieving effects equivalent to jogging."
Walking with steady, rhythmic deep breathing satisfies the oxygen needs of muscles during exercise and enhances respiratory system function. Especially increased diaphragm movement offers benefits similar to qigong, boosting digestive gland activity. Abdominal muscle movement massages the gastrointestinal tract, aiding digestion and absorption, and helps prevent constipation.
Walking is especially beneficial for intellectual workers. Light walking relieves nervous and muscular tension, producing calming effects. Moreover, walking opens the mind. As the body warms gradually, blood circulation accelerates, increasing oxygen supply to the brain—making it an excellent catalyst for mental labor. The heat generated by faster circulation boosts cognitive ability. As French philosopher Rousseau said: "Walking stimulates my thoughts; my body must keep moving for my mind to stay active." German poet Goethe remarked: "My most valuable ideas and their best expression emerged while walking." Intellectual workers who spend long hours seated can benefit from walking outdoors in fresh air, allowing over-tense cerebral cortex cells to relax and rest actively, thereby improving work efficiency.
In summary, walking truly benefits physical and mental health—but how should one practice it?
(1) Key Points of Walking:
First, relax the entire body and regulate breathing before walking. If the body is tense and rigid, movements will be stiff and uncoordinated, impairing muscle and joint activity and failing to achieve fitness goals.
During walking, take light steps as if strolling casually. Only then can blood and qi circulate smoothly, and all channels remain open. Walk calmly and slowly, without haste or distraction. This calm mood and pleasant state of mind not only enhance interest in walking but are also crucial to its health benefits.
Walking should progress gradually and be done within one’s limits—exert yourself without exhaustion. Overexertion harms qi and body, defeating the purpose of walking.
(2) Walking Pace:
Fast Walking: About 120 steps per minute. Long-term practice excites the brain, uplifts spirits, and strengthens the lower limbs. Note: Fast walking is not sprinting—only slightly faster than slow walking.
Slow Walking: About 70 steps per minute. Helps stabilize emotions, relieve fatigue, and aids spleen and stomach function, promoting digestion. Ideal for older or frail individuals.
Leisurely Walking: A mix of walking and stopping, alternating speeds and rhythms—hence called "leisurely walking." Particularly beneficial for those recovering from illness.
(3) Timing of Walking:
Postprandial Walking: *Lao Lao Heng Yan* states: "After eating, food rests in the stomach; walk slowly for several hundred steps to dissipate energy into the spleen, aiding digestion and promoting longevity." This shows post-meal walking strengthens the spleen, aids digestion, and contributes to longevity.
Morning Walking: After waking up, walk in courtyards or shaded avenues where air is fresh and surroundings quiet. Be mindful of weather changes and adjust clothing accordingly.
Springtime Walking: Morning walks in spring align with seasonal rhythms. Spring is a season of flourishing life, so humans should follow the rising vitality of nature.