EXERCISE & QI GONG

Exercise is a key component to maintaining or regaining good health. It is proven that exercise lowers blood pressure, cholesterol, the risk of stroke, diabetes, cancer and arthritis...plus raises energy levels, improves balance, and promotes better mood and sleep. But health challenges can interfere with your ability to exercise, either because of physical limitations, medical restrictions, or just not having the energy to do it. So you do what you can, when you can.

Ten years ago my exercise routine went from 30 minutes of power-walking 1-2 times per day, to barely being able to roll over in bed. During the worst days of my illness I knew that if I wanted to maintain any muscle strength I had to do something…so when I could, I’d raise and lower my legs and arms while lying in bed. As I became a little stronger I would walk around the house…from there I progressed to walking to the mailbox, then to the end of the street, etc. About 1-1/2 years ago I was ready for something more – I wanted to lose some weight and improve my general well being, but still couldn’t handle anything aerobic or strenuous. I discovered a book by Jorge Cruise, 8 Minutes In The Morning, outlining his diet and exercise program. My diet was already in line with the eating program he recommended, but the idea of having an exercise routine lasting only 8 minutes each day sounded appealing. His theory is that by exercising first thing in the morning you are jump-starting your metabolism, which benefits you throughout the day. So 6 mornings each week I do the two daily exercises featured in the book, though in the beginning instead of the recommended 12 repetitions, I could only do maybe two or three of each one. I have since been able to work my way up to the recommended 12, and can often do even more. The key is to modify it to your needs and fitness level. Here is one of my favorite ways to jump-start my day and ready myself for my daily exercises:
( page 122, paperback version, 8 Minutes in the Morning by Jorge Cruise)

1. Bring your hands together for a strong clap. With every breath, clap strongly. Clapping your hands creates a neurological jolt that stimulates your brain.

2. Move into an energy posture. Stand up straight with your shoulders back and down and your chest out. This activates your diaphragm which maximizes oxygen intake.

3. Jog in place. Breathe deeply as you jog in place. This increases the rate of oxygen to your body by causing your heart to pump more blood.

If you are interested in finding out more about his program, check out his website, www.jorgecruise.com, or you can check with your local bookseller, you will also find it online at www.amazon.com .

Qi Gong

As important as it is to keep yourself moving, it is also beneficial to quiet your body and mind… to allow the chi (energy) to flow unencumbered through your body. About two years ago I met a wonderful qi gong master who recommended some exercises he felt would be helpful to my healing. Do as many repetitions as you can…he recommended 12 of each, but even one will get things moving.

You begin by stretching the body:
Exercise #1:		Raise your arms above your head and stretch upward
Exercise #2:		Stretch your arms out to the side and swing them back and forth, side to side
Exercise #3:		Stretch as you raise your arms above your head with your fingers intertwined, palms upward. As you bring your arms downward keep your hands in the front area of the body, as your hands separate lean forward, straighten and your arms should rest at your sides
Exercise #4:		Raise one arm sideways over your head – stretch to the opposite side. Alternate and do the same with the other arm
Exercise #5:		Place hands at the small of your back and push your abdomen forward
Exercise #6:		Swivel your hips from right to left in a circle (like doing the hula hoop)
Exercise #7:		Raise your arms above your head and stretch upward, after the last repetition bring your arms down so they are resting in front of you

Wuji Pose

Now it is time for the Wuji pose. But first an explanation about Wuji… In Chinese philosophy Wuji means absolute quiet, void of movement, and complete nothingness. The goal of this exercise is to reach a state of calmness and relaxation, to release tension and internal stress. This helps to unblock you energy and ensure the smooth flow of chi - stimulating the blood flow, which is good for the interchange of internal energy necessary for good health. Chinese medicine believes that nothing is more important to good health than peace and quiet!

If you are interested in more QiGong exercises check out “Natural Healing with QiGong” by Dr. Aihan Kuhn, CMD. Your local library and bookseller, as well as online booksellers should have a variety of books on the subject. Note, the spelling can vary from QiGong to Chi Kung!