Mind Body - Free Fitness Library
An A-Z of Chinese fitness
By Jacqueline Buksh
A Acupuncture. Acupuncture is widely used in clinics and hospitals throughout China. In the West it is to be found in private clinics and at a few Traditional Chinese Centres in most big cities in the UK. The conditions treated by this method are of a wide range and include asthma, bronchitis, arthritis, skin conditions, tinnitus (ringing noises in the ears), migraine, sciatica, depression, enuresis and Bell's Palsy. Referral by a GP will only be given in pain clinics. The method of treatment is by needles with or without Moxibustion (herbal vapours from a warm ignited card tube placed near the affected part) and electropuncture.
B is for 'Ball' exercises through hand manipulation for a healthy body. The Ancient Chinese iron ball exercises are good for rheumatism. These 'Ball' sets can be found in some catalogues, at gift shops, Chinese art shops (Manchester, London, Liverpool, China Town etc.) and some health stores. The idea is to play with these balls as you sit. Roll them around with your fingers and the pressure from the ball in your palm stimulates the blood flow which in turn helps to ease painful bent fingers and aids manipulation. The balls come in different sizes to suit large or small hands, some are lighter than others, some have melodious chimes inside, all are packaged beautifully in silk brocade covered boxes and cost around £10 a pair. Healthy fun for all ages.
C is for Chi Kung. Chi means energy. The Chinese have held the belief for thousands of years that man's possession of this life is dependant on 'Chi'. The energy from which comes the forces that harness nature, the light for the stars, sun and moon, the four seasons, the miracle of rebirth, these are the Ancient Tao principals. Chi is life and life is breath, all that we do - exercise, eating, talking, sleeping - is achieved because of the energy inside our bodies.
D is for Dance and Diet. Diet plays a great part in Chinese lives. Basically rice, with healthy additions of vegetables, egg, fish or meat. In many cases the diet is sparse as the wages are low, but a healthy balance is part of the daily way of life.
Dance in many forms is very popular in China. Outdoor ballroom dancing lessons can be observed throughout the year. Couples learn the steps separately and then with a partner while the instructions are called out through a loud speaker. They even dance in the rain holding umbrellas!
E is for ears and eyes. Chinese people prefer to do simple exercises to alleviate stress and headaches or eye strain. Try cupping both hands around your eyes, at the same time massage gently the little hollows at the outside of the ends of your eyebrows with your thumbs. Keep your shoulders relaxed and lift head to natural position. Circling the eyes three times one way and then the other. Relieves constant staring at computers or word processors. Also try looking up and down (without moving the head several times). Repeat to the side up to eight times. For instant relief just cup the hands around the eyes and remain quiet for a few minutes. Relaxes all tension in neck and shoulder muscles.
F is for fragrance and flowers and. Without flowers we would not have some of the most beautiful fragrances which are used from their oils and petals to create perfumes. Aromatherapy oils, essences, soaps and make up.
Chinese flowers are used in many herbal preparations and also in their beauty products. With their economy now being the fastest growing in the world today, stores and shops are showing more luxury goods, this includes perfumes, toiletries and make up. They even have make up demonstrations inside big stores, which is a huge step forward from the days of blue 'Mao' suits and pigtails. Soaps include European brands such as Lux, Camay and Palmolive. Perfumes are their own brands in the Provinces, such as Jasmine, Camellia, Yulan (Lotus Blossom) or Orange Blossom.
G is for Ginger. Ginger is a spice used by the Chinese in Herbal preparations and medicinal cooking. It can be bought as a powder, as roots or as a sweet, crystallised in sugared slices.
I learnt to cook fish the Wuhan way. Try the following recipe:
Take one firm whole white fish, a bunch of spring onions, root Ginger
and soy sauce.
Method: Clean whole fish, make slits down the length of the back, place
slivers of sliced Ginger in slits and a few onions on top.
To cook: a little cooking oil, sauté spring onions, dash of soy
sauce, fry fish quickly, cook and brown on both sided adding more soy
to taste.
In the UK I prefer to steam or oven cook the fish using the same ingredients.
H is for Herbalism. Traditional Chinese herbs include herbs, flowers, roots, tree bark, berries and fungi. Many UK brand products began in the mountains of China. For example, Ginseng, this root has been used for thousands of years and is valued by athletes to increase performance. It is used by the Chinese for it's powerful restorative and rejuvenating properties. It helps to fight fatigue, exhaustion and debility in old age and is said to have aphrodisiac powers! 'Ginko Biloba', the medicinal properties from the leaves of this ancient tree (dating back 2,000 years) increase the blood supply to the brain, improve circulation and it has a strong influence over the effects of ageing. It contains anti-oxidants and anti-inflammatory substances and helps mental performance.
I is for I Ching. The Chinese philosophy of the I Ching is similar to the Western Zodiac and fortune tellers.
The method to consult the I Ching, is to use a bundle of 50 sticks (originally dried Yarrow stalks), then the book is consulted. You sit quietly and compose a question you wish to put before the Oracle. The I Ching does not tell the future, but offers advice on how to conduct yourself in order to make the best of what the future holds in store. The answers are based on numerology and the 'Correct' way of living to harmonise with the cosmic rhythms of life. The streets of China are full of old men and women holding sticks and pieces of paper to tell the I Ching to the passing population. The answer of course is written in Chinese characters!
J is for Jasmine and Juice. Jasmine flowers are used to make a delicate flavoured China tea. The tiny sweet smelling blossoms amongst dark green leaves climb all over yards and garden walls. It is one of the more expensive teas. It's very refreshing in the heat of a Chinese summer.
Medicinal juices are to be found in most small stores, from Orange, Pineapple, Hawberry and Longan Juice. Schoolchildren consume many small cartons of the juice daily. The flavours are thin compared with the Western varieties with their many additives.
K is for 'Kung' as in 'Chi-Kung' breathing and energising exercises and 'Nei Kung' meaning internal exercises.
L is for Lotus. The Lotus Flower is sacred to the Chinese Buddhist
religion. Lakes in China are full of this lovely plant which holds it's
flowers high above the water while it's large flat leaves float on the
surface and it's roots nestle firmly into the depths.
The Lotus is used for it's medicinal properties and the roots are used
in cooking.
M is for Magnetic Massage. Insoles can be obtained which massage your nerve endings and reflex points, helping to relieve backache, muscular pains, headaches and fatigue. The insoles contain copper disks and the magnetic energy works by massaging the necessary pressure points. Recommended by Reflexologists, they cost £7.95 a pair and can be ordered from your local health shop or send to Ideal Home Shopping Catalogue (credit card Hotline 0773 890 155).
N is for Nerves. To re-adjust the functions of the internal organs, we must learn how to balance 'Yin and Yang'. Chinese medicine considers Yin to be feminine and Yang masculine. They must be in harmony within our bodies otherwise the balance will upset the internal organs. Strong and quick massage manipulation stimulates the nerves.
O is for Oyster. Oyster shell is used in some Chinese medicines, likewise the pearl within the shell. Hainan Island, a small island off the South Coast of China, has a whole industry based on oysters. The pearls and inside of the Oyster shell are used in creams and lotions for skin whitening beauty treatments. The pearls are sold at reasonable prices throughout the Island, even on the beach by the colourful Li and Miao minority people. In the West the Oyster is prized as an aphrodisiac food.
P is for pressure points. If you learn self massage, you will prevent and cure disease and prolong your life. Learn the Acupuncture points and the correct method of manipulation. The force must be neither too light or too strong. Books and charts on Chinese Massage and health are obtainable from Guanghwa Company Ltd, 7-9 Newport Place, London WC2H 7JR.
Q is for Qi Gong. Qi Gong has a long history, It is a combination of mind, breathing and physical exercise. It enables the body to store energy, reduce energy consumption and increase energy accumulation. It regulates the Yin and Yang. People who practice Qi Gong will not be affected by cold or hot weather conditions, their mind will take control of the situation. Through controlled breathing, stretching, standing, walking or lying, the Qi will flow unimpeded everywhere.
R is for Reflexology. Ancient texts from China show that reflexology has been practised in the East for thousands of years. This scientific method activates the healing powers of the body through the feet. Reflexology balances the whole system and revitalises energy. Throughout the body we have energy zones, and reflex areas in the feet that correspond to all the major organs, gland and body parts. Check your local library, health centre or clinic to find a qualified Reflexologist. It is advisable to inform your GP if you are having treatment.
S is for Shiatsu. Shiatsu is a way of moving around the body to maximise energy movement, using the Traditional Chinese Medicine theory for individual clients in a focused, concentrated way. This healing therapy treats migraine, asthma, bronchitis and circulatory problems. Methods include pressure, toning and relaxation techniques based on 'Meridians' (Channels) and the Yin/Yang diagnostic system. Referrals can be made through your GP.
T is for Tai Chi Chuan. These Chinese exercises are suitable for all ages and are gentle enough for disable people. Some can be practised in bed or from a wheel chair. It is a combination of the Mind, Body and Spirit exercises which are greatly beneficial to health.
U is for Utopia. Utopia is the knowledge and practise that brings about a healthy state of mind, body and spirit. Personal fitness brings great rewards.
V is for Vitamins. Traditional Chinese Medicinal food lays great emphasis on a correctly balanced diet for each individual, according to the state of health and occupation.
In the West today many people supplement their diets through natural herbal remedies and added vitamins. As we grow older it is necessary to check for ourselves that we are eating a healthy diet which gives us the vitamins required to ensure a full and active lifestyle. For further information on nutrition contact: Barlows Herbalists, 27 Stanish St, Burnley, Lancs for a free catalogue.
W is for 'Wushi'. These are sword fighting exercises based on the fighting monks of the Saholin Monastery. Popular from the epic films starring Bruce Lee. 'Wushi' is usually divided into three main categories: Shadow boxing or barehand exercises; Exercises with weapons and Combat exercises.
It is recommended for reasonably fit and athletic people. Many Chinese school children are taught these Martial Arts. It is quick, graceful and full of strength and vitality. The Shaolin Monastery developed 'Wushi' on the basis of earlier forms of Martial Arts for self defence and health building.
X is for Xian Warriors. This mighty army portrayed in lifesize
Terracotta statues in the city of Xian draws thousands of visitors yearly
from the West. They are still excavating and discovering new Warriors.
Their poise is memorable, each one different and unique yet in the Chinese
style all contributing to the whole, the unit to which they belonged
under the mighty Emperor.
Practice standing and walking with upright carriage, head held high.
Deportment is something even athletes forget!
Y is for 'The Yellow Emperor' (Huang Ti). To whom Chinese medicine owes a great debt. All Chinese medicine is based on the Yellow Emperor's classic book of Internal Medicine, the 'Nei Ching'.
The Western interest in Eastern philosophy and medicine has placed this classic into the confines of medical history. A few translations are available including an excellent new edition by Ilza Veith.
Z is for ZEST for life and living the Chinese way. Regular daily
exercise, a healthy diet according to your needs and moderation in all
things.