The benefits of practicing qigong for the elderly
Traditional Chinese medicine believes that when people get old, the yin and essence are weak, the true elements are gradually lacking, and various functions of the body are gradually declining. There are also some people who are old before they are old for various reasons. Practice has proved that Qigong can mobilize and exert the internal potential of the body, delay or delay aging, prevent the mental decline of the elderly, improve physical and mental health and achieve the effect of prolonging life.
China's traditional Qigong emphasizes the cultivation of mind, that is, the optimization of people's mood, will and personality. This is not only the premise of getting good results in practicing martial arts, but also the direct benefit that can be gradually obtained through qigong exercise. Practice tells us that in a quiet state, people will feel very happy and comfortable, not only physically but also in a very comfortable mood.
Huangdi Neijing says:? Healthy memory, evil can't do it? ,? Hide the spirit in it to stay away from the disease? . This shows that practicing Qigong has the functions of disease prevention, health care and physical fitness. Modern research has proved that the function of practicing qi can obviously eliminate physical and mental fatigue, restore physical strength and energy, improve work efficiency, enhance immunity and prevent diseases.
Pay attention to the essentials when practicing qigong;
1, breathe. Breathing is an important part of qigong therapy. Through exercise, change chest breathing into abdominal breathing, change shallow breathing into deep breathing, and finally practice spontaneous abdominal breathing.
There are eight commonly used breathing methods: 1. Breathe naturally. 2。 Breathe forward. 3。 Breathe backwards. 4。 Stop breathing. 5。 Breathe through your nose. 6。 Breathing method of activating qi and acting as governor pulse. 7。 Breathe underwater. 8。 The real breathing practice with breathing method should be guided by the basic law of peace of mind, step by step, deep, long, thin, even and slow, and must not be eager to achieve success.
2. Be quiet. Tranquility refers to a stable and quiet state, without distractions, focusing on one point, that is, staying in the abdomen or paying attention to breathing, weakening the feeling of external stimuli, and entering a state of waking but not waking, that is, the cerebral cortex enters a state of protective inhibition.
There are five common quiet methods: 1. Obey the law. 2。 Interest calculation method. Method of calculating interest. 4。 Meditate. 5。 Auditory method. The first practice of the above five methods of regulating the mind and calming the nerves begins with obeying the law, and gradually transitions to the method of following interest, or listening to interest, or practicing one all the time, which may vary from person to person.
3. posture. Common postures are sitting flat, free cross legs, single cross legs, supine, lateral lying, standing, walking and so on. The natural relaxation of posture is the premise of qigong breathing smoothly and inducing mental relaxation. Different postures have different physiological characteristics, and postures themselves have certain therapeutic effects.
Pay attention to qigong? Three tones?
Qigong can be divided into two categories: transferring power and static power. Whether static or dynamic, it is inseparable from the three basic means of practice, namely, intentional defense, breathing and posture. Static is yin, dynamic is yang, and both static and dynamic are practiced. Three tones? Therefore, yin and yang are harmonized, and the disease is cured and delayed. As Tao Hongjing said in "Life Extension Record":? Kinetic energy can be static, so do you live forever? .
As can be seen from the above, Qigong is a physical and mental exercise method under the guidance of TCM health preservation theory. It is related to modern scientific preventive medicine, psychosomatic medicine, sports medicine, natural medicine, geriatrics, sports, martial arts and so on. Through self-regulation of thought, breathing and body, it regulates visceral activities and strengthens its own stability mechanism, thus achieving the purpose of eliminating diseases and prolonging life.
Taboos for the elderly to practice Qigong.
Is Qigong a taboo for the elderly? Avoid smoking
Smoking after exercise, the air inhaled into the lungs mixed with a lot of smoke, on the one hand, in addition to reducing oxygen content, is not conducive to paying off? Oxygen debt? Physical fatigue is difficult to eliminate; On the other hand, when the human body inhales this foggy air, it will affect the gas exchange in the alveoli of the human body, resulting in chest tightness, asthma, dyspnea, dizziness, fatigue and other symptoms due to insufficient oxygen supply after exercise.
Is Qigong a taboo for the elderly? Avoid? Omit? Relax and organize activities.
Relaxation and finishing activities can not only restore the excitability of athletes' cerebral cortex and their faster heartbeat and breathing frequency to the quiet state before exercise through proper relaxation of unarmed exercises, walking, relaxation massage and breathing rhythm relaxation exercises, but also help to restore muscle fatigue, reduce the discomfort of acid swelling, and avoid dizziness, fatigue, nausea, vomiting and dizziness after exercise and fitness.
Is Qigong a taboo for the elderly? It is not advisable to squat and rest.
If you squat down and rest immediately after exercise, it will hinder the blood return of lower limbs. Affect blood circulation and deepen physical fatigue. In severe cases, gravity shock will occur. Therefore, after each exercise, we should adjust the breathing rhythm, swing our arms on foot, and do some relaxation and adjustment activities to promote the blood flow back to the heart, so that we can get a return? Oxygen debt? , speed up physical recovery and eliminate fatigue.
Is Qigong a taboo for the elderly? Don't be greedy for cold drinks
I often sweat after exercise. With the consumption of a lot of water, I always feel thirsty after exercise and need to drink water urgently. But at this time, the digestive system of human body is still in a state of inhibition and its function is low. Chinese medicine believes that if you drink a lot of cold drinks for a period of time, it is easy to cause gastrointestinal spasm, abdominal pain and diarrhea, and induce gastrointestinal diseases.
Is Qigong a taboo for the elderly? Not suitable for immediate consumption.
During exercise, especially during strenuous exercise, the motor nerve center is in a state of high excitement. Under its influence, the parasympathetic nervous system, which manages the activities of internal organs, strengthens the inhibition of digestive system activities. At the same time, in the process of exercise, the whole body blood is redistributed, the demand for exercise organs is more concentrated, and the supply of organs in abdominal cavity is relatively reduced. The above factors weaken the peristalsis of gastrointestinal tract and greatly reduce the secretion of various digestive glands. Does it take 20 to finish the exercise? It takes 30 minutes to recover. If you eat in a hurry, it will increase the burden on the digestive organs, cause dysfunction and even cause many diseases.
Is Qigong a taboo for the elderly? A sudden drop in body temperature is not desirable.
During exercise, blood vessels on the body surface dilate, body temperature rises, pores relax, and perspiration increases. If you enter the air-conditioned room immediately after exercise, or take a cold nap at the tuyere, or use a cold water punch to cool down, your skin will be tight and sweaty, causing physiological disorders such as body temperature regulation and decreased immune function, which will lead to diseases such as colds, diarrhea and asthma.
When learning Qigong, the elderly should pay attention to arranging time flexibly according to their physical condition: the practice environment should be quiet and the air should be fresh. There are many chronic diseases in the elderly, so we must arrange our lives scientifically and use and practice Qigong reasonably.