QigongWave Ancient-Style Health Preservation Exercise

This course is suitable for the following groups:

• People who often experience indigestion, bloating, diarrhea, physical weakness, and pale skin.
• People with thin limbs, an enlarged belly, and difficulty losing weight.
• People with high blood sugar.
• Sedentary office workers and those under mental stress.
• People with low blood pressure, excessive phlegm, and excessive sweating.
• People with various minor illnesses and in a sub-health condition
• People who wish to maintain good health and longevity.
• Neck Pain: Suitable for people who spend long hours working or studying with their heads down, such as office workers and students.
• Shoulder Pain: Suitable for those who engage in physical labor or frequently use shoulder strength, such as movers and athletes.
• Lower Back Pain: Suitable for individuals who sit for extended periods or stand for long hours, such as drivers and teachers.
• Knee Pain: Suitable for people who frequently engage in high-intensity activities like running and jumping.
• Back Pain: Suitable for those who maintain poor posture for long periods or have back muscle strain, such as computer operators and homemakers.
• Wrist Pain: Suitable for individuals who frequently use their wrists for fine operations, such as typists and painters.

After consistently practicing for one month, your mental state will significantly improve, leading to noticeable improvements in both physical and mental health.

Key Points of the Movements

Each movement is accompanied by a textual description and a practical demonstration to help you understand the key points and correct posture.

Important Notes

• The exercises are simple and suitable for all groups, especially those in sub-health conditions.
• The course is designed for long-term consistency; stable results can only be achieved through continuous practice.
• The duration of each movement can be adjusted as needed, but it is important to maintain the correctness and fluidity of each movement.
• Avoid rushing the process. Focus on natural breathing and adjust the intensity according to your physical condition.

Ancient-Style Exercise Guidelines

Exercise According to Your Condition

Everyone's physical condition is different, so adjust the intensity of your exercise based on your own fitness level and health status. For those in a sub-health state, such as those who stay up late or have a demanding work schedule, it's important to start gradually and listen to your body to avoid overexertion and injury.

Natural Breathing

Keep your breathing natural during the exercises. Do not forcefully alter your breathing rhythm to match the pace of the movements. Your breathing should be smooth and relaxed, and you should feel comfortable while performing the exercises.

Start Small, Gradually Increase

For beginners or those who haven't exercised in a while, start with 10 repetitions or fewer for each movement. As your body adapts, gradually increase the number of repetitions and the intensity. Avoid increasing too much at once; aim for a small increase each week or every two weeks, about 2-5 reps at a time.

Gradually Increase Speed

Initially, perform the movements slowly and steadily, focusing on the accuracy of your form. You can adjust the speed according to your comfort, either slowing down or speeding up the movements. As your body becomes accustomed to the routine, you can gradually increase the speed, but always maintain control to avoid injury.

Special Considerations for the Elderly

Older adults should select a few movements that are appropriate for their physical condition, performing them gently and at their own pace. As they become more accustomed to the exercises, they can slowly increase the intensity, but should avoid strenuous movements. The goal is to keep the exercises comfortable and prevent overexertion.

Maintain Proper Posture

Ensure that you maintain correct posture during each movement to avoid muscle or joint strain. Pay particular attention when performing stretching, bending, or twisting movements. Always aim for controlled, steady movements to prevent injury.

Stay Hydrated

It's important to replenish the fluids lost during exercise. Drink water before, during, and after your workout to prevent dehydration.

Listen to Your Body

If you experience discomfort or pain during the exercises, stop immediately and rest. If pain persists or other unusual symptoms occur, seek medical advice.

Gradual Progression, Avoid Rushing

Fitness improvements take time and gradual effort. Do not push too hard to increase intensity too quickly, as this could lead to injury. Instead, focus on steady and consistent progress.

Maintain a Calm Mindset

Stay calm and focused during your exercises. Avoid rushing through the movements or becoming anxious about the pace. The goal is to improve your health, not to achieve speed or quantity.

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Benefits of This Exercise Routine

Improves Blood Circulation

This exercise routine helps enhance blood circulation and improve metabolic functions.

Removes Dampness and Detoxifies

The body movements help promote the elimination of excess dampness from the body, which helps reduce swelling and improve the internal environment.

Boosts Immunity

By enhancing the flow of qi and blood, and improving metabolism, this exercise helps boost the immune system and enhances the body's self-defense capabilities.

Reduces Stress and Relaxes the Mind and Body

The exercise helps release physical tension, reduce mental stress, and improve symptoms of sub-health caused by work-related stress or lack of sleep.

Improves Sleep Quality

By adjusting the body's internal rhythm and blood flow, this routine helps relax the nervous system and improve sleep quality.

Promotes Digestion and Enhances Appetite

Moderate exercise helps promote gastrointestinal motility, enhances digestion, and alleviates issues such as loss of appetite.

Improves Flexibility and Balance

Stretching movements help increase flexibility, improve joint mobility, and enhance stability and balance.

Relieves Muscle Fatigue and Pain

This routine helps relieve muscle fatigue and pain caused by prolonged work or overexertion.

Regulates Metabolism and Aids Weight Loss

By boosting metabolism and accelerating fat burning, this exercise helps regulate the body's metabolic rate and aids in weight loss.

Balances Hormones and Improves Skin Condition

Exercise improves blood circulation and detoxifies the body, which helps balance hormone levels and improves skin condition by reducing dullness and dryness.

Relieving Muscle Tension

Stretching exercises can relax tense muscles and alleviate soreness.

Improving Flexibility

Regular full-body meridian stretching helps enhance body flexibility and reduce the risk of injuries.

Regulating Internal Organs

By stimulating specific meridians, stretching can regulate the functions of corresponding internal organs, promoting overall health.

Reducing Stress

Stretching exercises can relax both the body and mind, decrease the secretion of stress hormones, and improve mood.