The saying "The year's plan begins in spring" also applies to human health practices. Spring is the season when all things flourish. Appropriate daily routines and dietary adjustments are crucial for maintaining vitality, physical health, and reducing ailments throughout the year. In other words, spring is the key season for health preservation. So, what should we pay attention to in spring health practices?
1. Reduce sleep time
The Inner Canon advises us to "retire late and rise early" in spring, meaning to sleep later and wake earlier. After winter, daylight hours lengthen while nights shorten. According to the Inner Canon's theory, we should align with this natural rhythm of day and night by moderately reducing sleep and increasing activity time.
This is because the body's yang energy—its state of emergence and storage—is closely tied to sleep. When awake, yang energy circulates externally; when asleep, it circulates internally within the organs. To allow the body's yang energy to flourish like nature's, sleep should be curtailed. Excessive sleep easily causes yang energy to stagnate internally, hindering the "nourishment of yang in spring and summer.". However, ancient physicians also emphasized that while spring calls for "sleeping late and rising early," one should not rise before the cock crows—meaning no earlier than 5 a.m.—nor should one sleep past midnight (Zi hour), meaning no later than 11 p.m. Otherwise, it too can be detrimental to health.
II. Increase Physical Activity
Although the Yellow Emperor's Inner Canon does not place as much emphasis on exercise as Western culture does, it recommends "striding briskly in the courtyard" during spring.This practice serves two purposes: First, it cultivates the body's yang energy through movement. As yang energy is active, exercise generates yang warmth, and moderate physical activity nurtures this vital force. Exercise itself aligns with the essence of spring, which is characterized by stirring and movement.Secondly, observing the fresh greenery in the natural environment helps to regulate liver qi, an essential aspect of spring health preservation. The Inner Canon posits that the diverse sounds, colors, and scents of nature can influence the five internal organs, each with distinct pathways of connection. The color green specifically nourishes the liver. Thus, viewing greenery and engaging in exercise can soothe and nourish the liver.
Of course, this passage emerged from its historical context. Ancient wealthy households often possessed large courtyards or gardens. With inconvenient transportation and people commonly wearing loose robes, suburban outings or morning jogging routines were impractical. Thus, strolling within the courtyard became the most feasible form of exercise.In his Qing Dynasty treatise Ten Joys of Nourishing Life, painter Gao Tongxuan included "The Joy of Strolling," describing: "Rising to walk quietly in the courtyard, or wandering along willow-lined shores and flower beds, refreshes the spirit and clears the mind." This captures spring wellness practices. Its essence emphasizes moderate outdoor activity during spring.Modern individuals need not be confined to courtyard strolls. Morning jogs, countryside outings, weekend kite-flying, or mountain hikes are all excellent alternatives. These activities effectively promote the rise of yang energy and the smooth flow of liver qi, helping prevent a common spring ailment—depression.