How many times do you practice Baduanjin every day?

　　As a health-preserving exercise that has been passed down for thousands of years, Baduanjin has gentle movements and is suitable for all ages. It is known as "the first fitness exercise of traditional Chinese medicine". Many people want to practice, but are often confused: Can they practice separately if they are short of time? How many times a day should it be done to be effective? Will practicing too much hurt your body? Actually, the answer is not complicated. As long as you master the scientific method and spend more than ten minutes every day, you can reap the tangible benefits of smooth qi and blood and increased energy.

How many times do you practice Baduanjin every day?

　　To put it simply: practicing 1-2 times a day, 1-2 times each time, is the ideal rhythm for most people.

　　According to the standard version promoted by the State Sports General Administration, a set of Ba Duan Jin contains 8 movements. Each movement is repeated 6-8 times according to the specifications. It takes about 40 minutes to complete a complete exercise. Beginners or those who are short on time can start with once a day and once each time, and then increase the number of times as they gradually adapt.

　　The key is not that more is better, but based on how you feel in your body: if you feel refreshed, sleep well, and have a normal appetite after practicing, it means the intensity is appropriate.； If you feel tired, weak, have a fast heartbeat or have insomnia, you should reduce the number of repetitions or rest for adjustment.

　　Can they be practiced separately? Absolutely! Each movement of Baduanjin has a clear effect, such as "holding the three energizers of heaven with both hands" to relieve stiffness in the shoulders and neck, "opening the bow from left to right like shooting a vulture" to strengthen the heart and lungs, and "looking back after five labors and seven injuries" to improve the cervical spine. If you just want to exercise, or if you only have a few minutes to spare, practicing 1-2 movements alone can also be effective.

　　But please note: the whole set of exercises is more conducive to the circulation of qi and blood throughout the body and the balance of yin and yang. Practicing only local parts for a long time may affect the overall coordination. It is recommended to practice in sections at ordinary times, and try to complete the complete set when you have time.

The role of Baduanjin

　　1. Regulate internal organs and enhance functions

　　Ba Duanjin movements correspond to the internal organs, such as "holding the heavenly three burners with both hands" can regulate the upper, middle and lower triple burners, and "strengthening the kidneys and climbing the feet to remove heart fire" can nourish the kidneys, clear the heart and reduce fire. Through the coordination of breathing and movements, it can improve the circulation of qi and blood in the internal organs, enhance the functions of the heart, lungs, spleen and stomach, and kidneys, and is suitable for daily health care.

　　2. Dredge meridians and relieve discomfort

　　The entire set of movements covers flexion, extension, twisting, stretching, etc., which can stimulate the meridians and acupoints throughout the body and promote the circulation of qi and blood. It can significantly relieve stiff neck and shoulders, sore waist and back caused by long-term sitting, as well as fatigue caused by poor Qi and blood. Long-term practice can improve limb flexibility and body metabolism.

　　3. Regulate emotions and calm down the mood

　　During the practice, it is required to relax the body and mind, breathe evenly, and cooperate with the guidance of thoughts, which can effectively calm negative emotions such as irritability and anxiety. The combination of soothing movements and regular breathing can regulate the balance of the nervous system, help relieve stress, calm people's minds, and improve their mental state.

Things to note about Baduanjin

　　1. Choose the right time and avoid taboo periods

　　Avoid practicing on an empty stomach or within 1 hour after a meal. An empty stomach can easily lead to fatigue and dizziness. Practicing after a meal can affect digestion.； It is also not advisable to practice after staying up late or when you are overtired to avoid increasing the burden on the body. It is recommended to choose periods of physical and mental relaxation such as early morning and evening, and the practice environment should be ventilated and quiet.

　　2. Standardize movements and control intensity and rhythm

　　Movements need to be stretched and coherent, not stiff or forceful, and follow the principle of "soft, slow, flexible and coherent". The strength should be comfortable and slightly warm to the body.； Synchronize your breathing with your movements, and use natural abdominal breathing to avoid holding your breath. Beginners can first follow professional guidance to correct movement deviations.

　　3. It varies from person to person, so pay attention to taboo groups.

　　Pregnant women, people with severe osteoporosis, patients with acute illness, and people with severe joint injuries should avoid practicing to avoid discomfort.； Patients with high blood pressure and heart disease need to slow down the pace when practicing and avoid large twists and bowing movements. If they experience dizziness or palpitation during practice, they need to stop and rest immediately.

　　It doesn’t have to be perfect or intense. Even if you only practice once a day, keep at it and your body will reward you with lightness and vitality. Remember the mantra: "Step by step, persistence is the key." ； One time is fine, two is better. ”