Many people have been sitting much more this last year while working at home, online classes and in general less physical activity. Consequently, long hours of sitting is also a known cause for lower back, leg and neck issues. Most people in the United States will experience back pain at some time in their lives. Causes of back pain are many ranging from poor posture, heavy lifting and lack of exercise amongst others. Some find relief through chiropractic or acupuncture therapy. Most pain goes away within a few days or weeks only to return at a later date.
Unless the root cause is fixed, most treatments only offer temporary relief. In many cases, the root cause of back pain is tight hamstring and/or quadricep muscles. Excessive sitting can tighten these muscles as well as lack of proper stretching on a regular basis.
I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.
“I run everyday, but my knees and back always ache.”
“Stretching is great for my hamstrings and back, but I get winded walking up 2 flights of stairs”
“My muscles look strong and athletic but I can’t touch my toes and my stomach is always bloated or uncomfortable”
“I workout at the gym everyday but still trip walking up or down stairs”
“Staying active is so important to me, but I don’t have time to learn about how my body works”
People walk, run, swim, stretch and many other methods to stay healthy. In the US Only 23.2% of U.S. adults 18 to 64 met the 2018 CDC guidelines for both aerobic and muscle-strengthening exercise. Most people that do exercise, do so with the intention that by increasing their heart rate, strengthening the main muscles groups and breaking a sweat, that they will maintain a greater level of overall fitness and/or wellness. These actions don’t always provide whole body wellness.
Does anybody really exercise with specific goals of maintaining joint strength, bone density, spinal flexibility, range of motion, balance, control, eye-hand coordination, lung capacity, stress relief or health of all of the internal organs? Maybe.
Those that are knowledgeable in their practices of yoga, qigong, Pilates, Tai Chi and other martial arts, often exercise specifically to engage the whole body and mind with every exercise. They don’t wait to have arthritis in their body to strengthen the joints. Or begin to stumble and lose balance to realize that vestibular balance diminishes as we age with muscles weakening and stiffening. These practices inherently provide benefits that most conventional exercises (walking, running, swimming, weight lifting, cycling, etc.) offer at limited amounts or are somewhat geared towards younger or more fit individuals.
For example, will running strengthen the joints, provide flexibility in the spine or improve digestion? Does weight training help prevent arthritis in the toes and fingers or strengthen the immune and lymphatic systems? Does swimming increase bone density or balance? Each method has its own set of pros and cons.
So if want to increase your lung capacity, practice exercises that can offer deliberate and deeper breathing. If you have a stiff or injured lower back, practice methods that stretch and strengthen the muscles, tendons and ligaments relative to the spine. If your bones are weak, weight bearing exercises are needed. Yoga, qigong and tai chi provide all of the the prior benefits and many more, all within their respective curriculums.
Learn how this all works from private, small or group instruction.
What we do during the waking hours, often determines how well we sleep at night. How well we sleep and how much determines how the quality of our waking hours is utilized. By practicing stress relieving exercises and habits during the day, the mind and body can more easily process information and rejuvenate during the sleep stages. Sleep requirements vary depending upon age, mental and physical conditions.
Are you low on energy? Hard to focus throughout the day? Many chronic illnesses can be attributed to poor sleep. More serious diseases such as diabetes, obesity, heart disease, Alzheimer’s disease, are thought to be directly related to not achieving sufficient recovery during the sleep cycle.
STRESS affects REST!
Each phase of our day is intimately interconnected with the others. What you do or don’t do during the waking hours will definitely affect the quality of the sleep time. Then the quality of the sleep affects your energy and outlook going into the next day. This can make a never ending cycle that continues until you decide to make it change.
During the sleep cycle our body needs adequate time and quality rest to perform daily maintenance and restoration. Additionally, the brain waves need to change and slow in order for this restoration to take place.
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Mental activity can become stressful when trying to work, solve problems, manage a family, finances and juggling hundreds of other daily tasks. Physical activity, relaxing and enjoyable activities are key components to balancing this daily stress. A good night’s rest is earned, by what eat, what you think about and what types of physical activity is executed throughout the day.
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Tai Chi, bagauzhang and qigong are all methods of exercise that also embody the philosophy balancing physical exercise with mental engagement to relieve stress and tension, while also increasing the flow of energy ( and blood flow) within the body improving health and well-being.
The Horary Clock (Circadian Rhythm) – 24 Hour Qi Flow Though the Meridians
Here is another graphic presentation of the Horary Clock or Circadian Rhythm showing more of the relationship to the 5 Element Theory.
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Understanding how the human body works and interacts within nature, along with self-awareness are the basis of Traditional Chinese medicine.
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The graphic shows what is known as the Horary cycle or the Circadian Clock. As Qi (energy) makes its way through the meridians, each meridian in turn with its associated organ, has a two-hour period during which it is at maximum energy. The Horary Effect is recognizable by measurable increases of Qi within an organ system and meridian during its time of maximum energy.
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Some activities are better to execute in accordance with the energy being more present in a particular organ at the specific time of day.
Harmonizing Habits:
5-7am – Wake Up, Move Bowels, Meditate
7-9am – Sex, Breakfast, Walk, Digest
9-11am – Work, Best Concentration
11am-1pm – Eat Main Meal of Day, Walk
1-3pm – Absorb Food, Short Nap, Work
3-5pm – Work or Study
5-7pm – Exercise, Light Dinner
7-9pm – Light Reading, Massage Feet
9-11pm – Calm Socializing, Flirting, Sex
11pm-1am – Go to Sleep, Cellular Repair
1-3am – Deep Sleep, Detox Liver & Blood
3-5am – Deep Sleep, Detox Lungs
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Tai Chi, yoga and qigong are all methods that increase the flow of energy within the body improving health and well-being.
A root cause of the health issues in the U.S. is the poor quality of food and the amount we consume. This is complicated even more so with the sedentary lifestyle and laissez-faire attitude towards individuals accepting responsibility for their own health. These factors help contribute to the increase of obesity over the last 60 years. Obesity is a key factor in many health issues as can be seen by the graphics below from the CDC and other reputable sources.
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The CDC, believe their data or don’t. I would hope their numbers are accurate if we are to believe in their guidance. Take a look at their stats for the US population when it comes to not only obesity, but also the lack of consistent exercise, and low consumption of fruits and vegetables.
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These numbers are truly pathetic. Stats for kids (not shown) are just as appalling. The current guidance of wearing masks, wash your hands often and keep social distancing is a band-aid response to a very unhealthy nation. I can’t understand why more direction isn’t stressed on eating better, relieving stress, sleeping better and becoming more active in addition to other measures?
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We rank #35 in the world for overall quality of health but rank #1 for healthcare spending. As a nation, we eat a extremely high amount of junk food and then sit on our butts hoping to efficiently digest what will eventually cause our illnesses and death. This is our reality that many choose to deny. True is true.
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Money doesn’t change our health. Education and a healthy mindset are what is needed. So strange to see people become so angry about wearing a mask or not; keeping the 6ft separation (MIT research shows a sneeze or cough can travel 20-26 feet) when they are not trying to maintain good health to begin with. Do the research. Follow the numbers. Follow the money. Just my .02.
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Eat better, move more, stress less. Be well please.
Jim Moltzan started his martial arts training at the age of 16, starting with Korean martial arts and evolving into BaguaZhang, Tai Chi, and Qigong. Jim has been training, studying and teaching for almost 40 years effectively educating hundreds of students.
Master Instructor Jim Moltzan has trained with a diverse group of masters and high-level martial arts teachers of many different disciplines. Jim’s specialty is teaching exercises to improve chronic conditions, working with people of all ages, especially senior adults. Offering guidance and instruction, Jim has also worked with Parkinson Disease patients through Florida Hospital. Jim gives regular lectures as requested by AdventHealth (Florida Hospital) regarding the benefits of Eastern practices.
He is the author and graphic artist of numerous journals, graphic charts and study guides relative to the mind and body connection and how it relates to martial arts, fitness and self-improvement.
Jim continues his training and teaching in the Orlando, Florida area conducting classes, seminars and lectures as his schedule allows. He balances his teachings and businesses with his own personal cultivation and time spent with his wife and two college-age kids.
United Martial Arts Association 