Core Points - The article emphasizes the importance of health preservation during the winter season, particularly during the "Lidong" solar term, which marks the beginning of winter and signifies the need for nurturing the body's internal energy and protecting against cold [6]. Group 1: Dietary Recommendations - A recommended dish is "Red Date, Longan, and Goji Berry Porridge," which includes 10 red dates, 10 longans, 10 grams of goji berries, and 100 grams of glutinous rice, providing warmth and nourishment to the body [3]. - Another suggested dish is "Angelica and Ginger Lamb Soup," made with 9 grams of angelica, 15 grams of ginger, and one pound of lamb, known for its warming and pain-relieving properties [4]. - "Ginger, Jujube, and Rose Tea" is also recommended, consisting of 3 slices of ginger, 5 jujubes, and 10 rose flowers, which helps to dispel cold and warm the stomach [5]. Group 2: Health Preservation Principles - The article outlines that during Lidong, the body's yang energy should be conserved, and it is essential to protect the lower back, navel, and soles of the feet to maintain vitality [6]. - It advises against consuming raw, cold, and greasy foods, suggesting a focus on warming and nourishing the spleen and kidneys while avoiding excessive warming that could harm the yin [7].

Core Viewpoint - The article emphasizes the importance of traditional Chinese exercise methods, such as Tai Chi and Ba Duan Jin, in promoting health and wellness through movement and exercise, highlighting their accessibility and popularity among various age groups [2][3]. Group 1: Traditional Chinese Exercise - Traditional Chinese exercises like Tai Chi, Wu Qin Xi, Yi Jin Jing, and Ba Duan Jin are recognized for their health benefits, including balancing yin and yang and promoting blood circulation [3]. - These exercises are increasingly integrated into community fitness programs, making them widely accessible [2]. Group 2: Exercise Intensity and Personalization - Exercise intensity should be tailored to individual health conditions; for instance, those with yang deficiency should engage in gentler exercises like Tai Chi and Ba Duan Jin [3][4]. - The recommended exercise intensity can be gauged using heart rate formulas, with moderate intensity defined as 60%-70% of the maximum heart rate [5]. Group 3: Seasonal Exercise Recommendations - The article outlines seasonal exercise guidelines: spring and summer are for "nurturing yang" with more vigorous activities, while autumn and winter focus on "nurturing yin" with gentler exercises [6][8]. - It is advised to exercise in the morning during spring and summer to align with natural energy patterns, while autumn and winter workouts should be softer and preferably done in the afternoon [6][8]. Group 4: Warm-Up and Safety - Proper warm-up is crucial to prevent injuries, emphasizing gentle stretching and gradual intensity increase [9][10]. - Observing body signals during exercise is essential; signs of overexertion include rapid breathing and excessive sweating, which should be avoided [4][5]. Group 5: Post-Exercise Care - After exercising, it is important to engage in cool-down activities to prevent blood stagnation and ensure proper recovery [12][13]. - Hydration should be managed carefully post-exercise, with recommendations for gradual intake rather than large amounts at once [12][13].