The Chinese discovered the correct method of exercise 2,000 years ago.

The Yellow Emperor's Inner Canon - a giant Chinese medical work from the Spring and Autumn and Warring States periods - records many physical exercise methods that are still highly appreciated by Western scientists today.

Westerners accept traditional Chinese training methods - Photo: XN

How the Chinese practiced 2,000 years ago

In the treasure trove of Chinese medicine, the Yellow Emperor's Inner Canon is considered the most profound and original theoretical foundation, not only guiding the entire system of traditional Eastern medicine, but also recording valuable principles of health preservation and physical exercise.

One of the outstanding theories in the book is the exercise and lifestyle regimen according to the "organ hours" - a model that to this day, many modern medical experts are still surprised by its accuracy and systematicity.

The Yellow Emperor's Inner Canon consists of two main parts: Su Wen and Ling Shu, which present fundamental theories such as yin and yang, the five elements, meridians, and how qi and blood circulate in the body.

In the Linh Khu section, the theory of "Kinh khi luu chu" is recorded - explaining that human blood and energy circulate in a 24-hour cycle (12 hours), passing through 12 main meridians, each corresponding to an organ or viscera, and each organ has its most active time of the day.

That is one of the fundamental theories of world medicine about the "biological clock" of the human body. Through this theory, the Yellow Emperor's Inner Canon offers a specific method of health-preserving exercise.

Accordingly, from 5 to 7 am (Mao hour, according to ancient Chinese calculation) is when the Lung meridian is most active, the spirit is refreshed, suitable for breathing fresh air, light exercise such as walking, qigong, and meditation.

From 7 to 9 am (Dragon hour) is when the colon functions well, suitable for excretion. In general, this time frame is suitable for breakfast, hygiene, if exercising, it should only be a light walk.

From 9 to 11 am (Ty hour) is when the Spleen meridian is most active, suitable for moderate exercise. If you exercise during this time, you can walk fast or run, practice some martial arts, stretch, run and jump at a moderate level, similar to today's cardio exercises.

3-5 pm (Shen hour) is the time when the bladder meridian is active, suitable for muscle training, martial arts training, physical training - today's gym training.

Between 7-9pm (Tuat hour) is the time when the heart meridian (related to the heart) is active. During this time, practitioners should only meditate, breathe slowly, practice qigong exercises, stretch, and prepare for sleep.

Scientists take their hats off.

Over the years, Western scientists have found many surprising similarities between the Eastern medicine model of “organ hours” and circadian rhythm – a deeply researched field in Western medicine.

Circadian rhythms are 24-hour physiological cycles that influence endocrine and cardiovascular activity, body temperature, sleep, and exercise performance.

According to several studies published in the journal Frontiers in Physiology, peak physical performance in adults typically occurs around 3–6 p.m., while mental alertness is typically highest in the early morning.

This surprisingly matches the “auspicious” time frames in ancient theory.

Some integrative medicine experts and Western physicians interested in traditional health care also note the practical effectiveness of early morning exercise, meditation, and qigong – habits closely linked to the theory of the zang-fu hours.

The traditional Chinese medicine viscera hour model, translated into English - Photo: PT

Doctor Jessica Maynard (USA) shared that many patients with chronic insomnia and daytime fatigue have significantly improved after adjusting their lifestyle to the biological rhythm corresponding to "visceral time".

Although she does not fully endorse this model as an absolute scientific system, she asserts that it has high guiding value in modern clinical practice.

Of course, there are still many limitations in the ancient theories. The viscera model does not accurately reflect modern anatomy. The concept of “meridians” has not yet found clear biological evidence.

However, if we consider only the practice of health preservation and body training, more than 2,000 years ago, the Yellow Emperor's Inner Canon could give advice that is almost similar to today's science. The wisdom of the ancient Chinese once again makes the contemporary world take its hat off.

HUY DANG

Source: https://tuoitre.vn/nguoi-trung-quoc-tim-ra-phuong-phap-the-duc-chinh-xac-tu-2-000-nam-truoc-20250726173202786.htm