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Walking for Fitness

LIU ZHANWEN

FOR several thousand years the Chinese people have been walking their way to fitness and health. In traditional Chinese medicine, walking is also seen as a way of preventing as well as treating diseases such as neurasthenia, heart disease, obesity, diabetes and ordinary indigestion. Today the old say¬ing "A walk of 100 paces after meals equals a life of 99 years" is still the rule. In fact, modern Chinese medical experts say that walking is one of the best all-round forms of exercise for health.

The preferred manner of walking is casual and easy-going, with the limbs moving freely in a natural rhythm of joints and muscles. This, combined with a cheerful disposition, is sure to stimulate the circulation of the blood and adjust the functions of the five vital organs of the body.

Walking has drawn adherents from all ages and both sexes because it can be done at any time and place. And for as long as people have been walking, Chinese health experts have of¬fered methods for getting the most out of it.

It is recommended that every walker precede each walk with a relaxing period of warm-up exercises involving the loos¬ening up of the legs, arms, shoulders and back. Deep breathing techniques are also suggested to further relax the body and help clear the mind. Tense muscles and stress detract from the ben¬eficial effects of walking, according to Proverbs for the Aging, a book on health published during the Qing Dynasty (1644-1911).
Tang Dynasty (618-907) medical authority Sun Simiao warned that "walking at a quick pace is not suitable." Indeed, slow even steps create body harmony internally and externally. If the walk seems too dull, one can always choose a more inter¬esting location such as a park with fresh blossoms, a lake mir¬roring ancient pagodas, or even an exhibition. A friend can al¬so create a more entertaining atmosphere for a walk.

Another ancient medical book from the Sui Dynasty (581-618) recommends that "in the beginning, walk only 120 steps, then increase this to 1,000 steps. " Of course, the advantage of walking is that people can adjust the distance and pace to suit their physical condition, and this should be done. It is also very important that the proper clothing is worn: loose and comfort¬able, and warm enough for the season.

For those who are having trouble falling asleep, a brisk walk of 15 minutes duration after supper is recommended. For people who are angry or overly excited, a slow tranquil walk is in order. A Tang Dynasty book suggests that after meals one should walk to help digest the food (this increases the metabolism rate, which lowers the sugar levels in the blood¬stream, thereby helping to prevent and cure diabetes, among other ailments). After the walk, take a nap or sit peacefully.

The most important thing about walking is to do it, and do it regularly. The health benefits do not come immediately but only after walking has become a part of one's daily routine.