具体而言，像八卦掌养生十一式、易筋经、八段锦、太极拳，这些都是中医推崇的传统导引功法， 这些功法可以疏通经络、调和血脉，对人体改善心肺功能都有很好的作用。太极拳是传统的武术，它柔 和、缓慢、连绵不断，也是有以柔克刚、调和气血的作用，非常适合老年人还有体质虚弱的人。慢跑、 散步是大众化的选择，现在建议在阳光充足的午后进行，便于吸收自然界的阳气，增强体质。每天30- 40分钟的散步，可以促进血液循环，预防冬季常见的关节僵硬。此外，适当的力量训练也有利于增肌塑 形，进行平板支撑，像仰卧卷腹，像臀桥、深蹲、箭步蹲，这些都是抗阻训练。也可以借助弹力带、哑 铃、壶铃等小型器械进行训练。 人民网北京12月17日电 （记者郝帅）16日，国家中医药管理局召开健康中国中医药健康促进主题 发布会之"中医药守护冬日健康"专题发布会。介绍中医药在冬季常见疾病中的注意事项以及养生方法。 会上，有记者提问，有哪些适合冬季的温和且有效的运动方式？运动时需要注意哪些要点？ 黑龙江中医药大学附属第二医院康复科主任医师唐强表示，冬季自然界阳气潜藏，阴气较盛。中医 强调"冬藏"，主张运动以温和舒缓为主，避免过度耗伤阳气。适合冬季的温和有效的运动包括 ...

Core Viewpoint - The 2025 Hubei Province Health Qigong Station League (Honghu Station) successfully concluded, showcasing the charm of traditional Chinese health culture through participation from 19 teams and 137 enthusiasts, emphasizing "universal participation and all-age friendliness" [1] Group 1: Event Overview - The event was co-hosted by various local government and sports organizations, featuring a diverse range of competition items that blend ancient techniques with modern innovations [2] - The competition included both individual and collective events, highlighting the skills and teamwork of participants, with a focus on the harmony of movement and aesthetics [3] Group 2: Participant Experience - Participants shared personal stories about their connection to health qigong, illustrating its benefits for stress relief and community building, particularly among younger and older practitioners [4] - The event emphasized fairness and integrity, with a well-trained judging team ensuring the purity of the techniques and respect for the athletes' efforts [4] Group 3: Economic and Cultural Impact - The league is part of a broader initiative to integrate sports with cultural tourism in Honghu, contributing to a vibrant event ecosystem that promotes local resources and enhances economic vitality [5][6] - The successful conclusion of the event marked a significant step in promoting health and fitness across the region, aligning with the goals of a healthy China and a dynamic Hubei [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].