Below is a summary of exercise methods for health maintenance and their key practice points.
What types of exercise are there?
1. Endurance Training Programs
Suitable for fitness, improving cardiovascular and metabolic function, and restoring physical capacity. Examples include therapeutic walking, fitness running, cycling, swimming, rowing, mountain climbing, jump rope, treadmill running, stair climbing, and other rhythmic, repetitive movements, as well as ball sports.
2. Strength Training Programs
Suitable for enhancing muscle strength, improving joint function, and eliminating localized fat deposits. Various specialized strength training equipment can be utilized.
3. Relaxation Training Programs
Suitable for relaxing the mind and body, alleviating fatigue, and preventing/treating various psychosomatic disorders. Options include walking, Tai Chi, relaxation exercises, health calisthenics, qigong, and massage.

4. Corrective Therapy Programs
Targeted medical exercises and massage for treating specific diseases or disabilities. Examples include: respiratory exercises for asthma and emphysema; abdominal muscle exercises for organ prolapse; spinal correction exercises for scoliosis.
5. Training Programs to Improve Joint Mobility and Flexibility
Suitable for joint movement disorders, chronic joint pain, and maintaining joint flexibility. Examples include joint stretching exercises, joint mobilization techniques, and training with various joint mobility devices.
What are common exercise-based health preservation methods?
1. Wall Squats
Wall squats help relax the waist and regulate qi. Regular practice aids in loosening the waist and mobilizing joints throughout the body, unblocking meridians and promoting qi and blood circulation. It corrects disrupted qi flow within the body, serving as an excellent method for regulating qi and blood. Consistent practice—performing multiple sets daily—will surely achieve the goal of preventing illness and strengthening the body.
Posture requirements: Face the wall with feet together, body upright and centered, arms hanging naturally at sides, entire body relaxed, and mind at ease (distance between toes and wall may be adjusted based on individual ability, gradually moving closer to the wall). When squatting, engage internal strength, draw shoulders forward and tuck chest in, avoid tilting head back or arching lower back. Beginners should squat and rise slowly.After standing upright, place hands on hips with thumbs pressing the Jingmen acupoint (end of the twelfth rib) and remaining fingers resting on the hips. Take one deep breath, then squat again according to the posture requirements. Gradually aim for 30 consecutive squats per session, ideally twice daily. This posture can be practiced anywhere, and multiple sessions are encouraged.
2. Walking and Jogging
Ancient wisdom often advocated walking, as it relaxes tendons and strengthens limbs. Taking a leisurely stroll of several hundred steps after meals helps disperse qi and transport food, aiding digestion and digestion. Leisurely walks nurture the spirit, while pre-sleep walks seek stillness through movement, promoting restful sleep.
Modern people often favor jogging, which acts as a natural physiological stimulant and an effective method for disease prevention and treatment. Regarding optimal running speed and pacing control, researchers suggest adjusting intensity based on individual fitness levels. After 3-4 minutes of continuous jogging, the resting pulse rate should not be less than half of the running heart rate.
Walking and running are the simplest exercise methods, but whether walking or running, consistency and moderation are key to achieving health benefits.
3. Self-Massage
Self-massage involves applying specific techniques to certain body parts or acupoints, suitable for people of all levels to prevent and treat illnesses. It helps eliminate fatigue, invigorate the spirit,It strengthens muscles, lubricates joints, promotes smooth circulation of qi and blood, and regulates spleen and stomach function.
Before starting, sit quietly for 3 minutes to clear distracting thoughts, calm the mind, and relax the entire body. Then, let your breath and energy flow naturally with the movements as you perform the massage.① Ear Massage: Place both palms flat over the ear openings, then abruptly release. Repeat this action over a dozen times. Next, using the thumbs and index fingers of both hands, massage the auricle from top to bottom 20 times (thumb behind the auricle, index finger in front). Then massage the earlobes 30 times until warmth is felt in the ears.Perform once in the morning and once in the evening to strengthen the body, ward off illness, and promote longevity. Combining this with the Heavenly Drum exercise enhances its effectiveness. For the Heavenly Drum exercise: Press both palms firmly over your ears, with fingers placed behind the head. Gently tap the back of the head with the middle three fingers of both hands a dozen times. Alternatively, press each index finger onto the middle finger and use the index fingers to slide down and flick the back of the head a dozen times.Throughout the Heavenly Drum exercise, keep eyes closed to conserve energy. Begin with light pressure and gradually increase intensity. Consistent practice strengthens vital energy, sharpens mental clarity, and prevents ear ailments.This comprehensive massage invigorates the mind and refreshes the senses.
③ Rubbing the Temples: Use both thumbs or index fingers to firmly grasp the temples. Perform small circular rotations, engaging the subcutaneous tissue beneath the pressure points. Maintain a rhythmic, gentle, and continuous circular motion. This technique awakens the mind and can treat colds and eye ailments.④ Abdominal Rubbing: Use one palm or stacked palms to rub the abdomen, centering on the middle epigastrium. Perform clockwise circular strokes rhythmically. This strengthens the spleen and harmonizes the stomach.