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Moving Meditation and Wellness
in Taiwan
Frank Chin-Lung Fang
Professor, National Taiwan Normal
University.
Appreciate much
for the help and friendship
• Thanks Professor
Bittmann for your
friendship, time,
professional expertise
and accompany.
• Thanks Anett for your
accompany and help
during my trip in
Potsdam.
Thanks
• Thanks my graduated
student, Yu-Ting Chou,
for your arrangement
and help of my trip to
Potsdam University.
outlines
• Physical Fitness and
Wellness Definitions.
• Main concepts:
• Moving meditation
• Main concepts and
guidelines
• Practicing.
• Conclusions.
• Discussions.
Definitions: Physical Activity, Exercise,
Physical Fitness.
Physical activity (PA) is
defined as is a behavior
that any bodily movement
produced by the
contraction of the skeletal
muscle and that
substantially increases
energy expenditure
(ACSM, 2006).
exercise
• Exercise, a type of PA, is
defined as planned,
structured, and repetitive
bodily movement done to
improve or maintain one or
more components of
physical fitness.
Physical Fitness
Physical Fitness (PF) is a
multidimensional concept that has
been defined as a attained set of
attributes that related to the ability
to perform PA, and is comprised of
skill-related, health related and
physiologic components
(ACSM,2006).
Health-related physical fitness
Health-related Physical Fitness
is associated with a low risk of
hypokinetic diseases, and include
cardio-vascular endurance, muscular
strength and endurance, flexibility,
and body composition.
Physiologic Fitness
Includes:
Metabolic fitness: the statues of metabolic
system predict the risk for diabetes and
cardiovascular disease.
Morphologic fitness: the status of body
compositional factors such % fat, and body fat
distribution.
Bone integrity: the status of bone mineral
density.
Both health-related and
physiologic fitness measures
are closely related to health
promotion and disease
prevention and can be
modified through regular PA
and exercise.
Physical activity, physical fitness and
health status are interrelated
In general, the higher
the PA, the better the
physical fitness and the
health status.
Dose-response relationship
• Both PA and
cardiorespiratory fitness
are related to the risk of
CHD and other health
outcome in a dose-
response relationship
(ACSM,2006).
Dose-response relationship
• Increase in physical
activity or fitness,
there was a
corresponding
reduction in the risk
of chronic diseases
and all-cause
mortality.
The importance of promoting PA
• Due to the high prevalence
of inactivity in many
developed nations, the
burden of sedentary living on
health care associated with
the treatment of chronic
diseases is substantial.
The importance of promoting PA
• The strategy and knowledge
that increasing PA results in a
reduction in disease risk should
be highlighted to increase the
PA levels of the population.
The Concepts of Promotion of PA
• Physical activity
recommendations have
evolved over time.
• Early recommendations
focused on higher intensity
PA to achieve high levels of
physical fitness (product).
PA recommendations
• Now the move is to encourage more
people participating in moderate PA (the
process) to improve health. Because
engaging in the process of PA will achieve
the product of physical fitness.
PA recommendations
• Health benefits can be
obtained from a range of
activities, with longer
duration required for less
intense activities, and
shorter duration required
for more intense activities.
• The public health
initiatives should target
increasing PA levels of
the population rather
than increasing physical
fitness (ACSM,2006).
Two approaches of promoting
PA
Physical fitness and health are
product, the PA is the process, so,
the process or the action should be
emphasized first.
Two approaches of promoting PA
are used to increase the physical
fitness and health level.
1, Structured intervention:
traditional ACSM recommendation,
arrange the exercise from daily
schedule.
2, Lifestyle intervention: increase
PA during daily activities. Such as
10,000 steps of walking each day
in Taiwan.
ACSM Position Stand.
Structured intervention,
consider the MRFIT
principle (Mode, Rate of
Progression, Frequency,
Intensity, and Time) to
improve physical fitness.
The structured
intervention is proved to
be effective and helpful
to increase physical
fitness and health status.
However, the % of
regular exercisers is not
high enough, About 25
% in Taiwan.
Structured intervention
• Good for the enhancement of
physical fitness (such as
cardiovascular fitness) and
health status.
• Minimum intensity is required,
some people can’t perform it or
don’t like vigorous exercise.
• promotion points of view, other
alternative needs to be adopted.
Lifestyle intervention
• Moderate-intensity
• ↑daily PA energy expenditure
200-300 Kcal or 10,000 steps↑
health and physical fitness.
• At least 30 minutes of
moderate exercise each day,
most days of the week.
• 10000 steps a day, keep doctor
away.
Current recommendations
expanded the structured exercise
prescriptions to included a
broader public health perspective
on PA.
The amounts and intensities of
PA necessary to achieve benefits
are lower than those thought
necessary to achieve the
traditional training effect.
Additional health fitness
can be gained through
greater amounts of PA.
Maintaining a regular
activity with longer
duration or higher
intensity is likely to get
greater benefit.
Surgeon General’s Report, PA and
Health (1996)
Significant health benefits
obtained by including a
moderate amount of PA (e.g.,
30 minutes of brisk walking)
on most, if not all, days of the
week.
Some confuses exist
Need to update and
clarify the previous
recommendation on
types and amounts of
PA need by healthy
adults to improve and
maintain health.
Physical Activity and Public
Health:
Updated
Recommendation for
Adult from American
College Sports Medicine
and American Heart
Association (2007).
suggestions:
1, They should perform
moderate intensity
aerobic (endurance) PA for
a minimum of 30 min on
five days each week or
vigorous-intensity aerobic
activity for minimum of 20
min on 3 days each week .
Moderate-intensity
aerobic activity, which
is generally equivalent
to a brisk walk and
noticeably accelerates
the heart rate, can be
accumulated toward
the 30-min minimum
by performing bouts
each lasting 10 or more
minutes.
2, combinations of
moderate-and vigorous
intensity can be
performed to meet this
recommendation. For
example, by walking
briskly for 30 min twice
during the week and
then jogging for 20 min
on two other days.
Vigorous-intensity activity is
exemplified by jogging , and
causes rapid breathing and a
substantial increase in heart
rate.
• 3, These moderate-or
vigorous intensity activities
are in addition to the light
intensity activities frequently
performed during daily life
(e.g., washing dishes) or
activities of very short
duration.
4. In addition, at least
twice each week adults
will benefit by
performing activities
using the major muscles
of body that maintain or
increase muscular
strength and endurance.
It is recommended that 8-10
exercises be performed on two or
more non consecutive days each
week using the major muscle
groups. To maximize strength
development, a resistance (weight)
should be used that allows 8-12
repetitions of each exercise
resulting in volitional fatigue.
Because of the dose-
responses relation between
PA and health, persons who
wish to further improve their
PF, reduce their risk for
chronic diseases and
disabilities or prevent
unhealthy weight gain will
likely benefits by exceeding
the minimum recommended
amount of PA.
To promote and maintain good
health, adults aged 18-65 yr should
maintain a physically active lifestyle.
Physical Activity and Public Health:
Updated Recommendation for
Adult from American College Sports
Medicine and American Heart
Association, Med. Sci. Sports. Exerc.
Vol, 39, No. 8, pp 1423-1434, 2007
.
put first things first
• What one thing could
you do that if you did
on a regular basis,
would make a
tremendous positive
difference in your
personal life?
• Effective management
is putting first things
first.
Wellness definition
• Wellness is defined as the
continuous process of
becoming aware of the
different areas in life, and
identify the areas that
need to be improved, and
then making choices and
actions that will facilitate
achievement of a higher
level of health and well-
being.
•
The areas of wellness
• Physical
• Emotional
• Spiritual
• Social
• Intellectual
• Environmental
• others
wellness
• It means to develop good
attitudes and habits of
these areas that enhance
quality of life and maximize
personal potential.
• How to do it ?
• There is a better way to do
it, find it.—Tomas Edison.
•
wellness
• We can make decisions
and choices to promote
health and well-being,
prevent or delay the
premature onset of
many chronic illnesses,
and improve our quality
of life.
• it is a lifelong process
that requires self-
awareness, reflection,
accurate thought and
actions.
• This process relies on
the concepts and
actions of wellness and
anyone has the
possibility to enhance
the optimal wellness.
The 5 levels of health continuum
• 1, Illness:
premature death;
disability.
• 2, below-average health:
disease signs.
• 3, average health:
• 4, above average: health
knowledge and actions.
• 5, Wellness: positive
attitude; optimal health.
• The continuum
indicates how health
moves from one level
to other.
• the level is subjected to
change and affected by
many factors, including
physical activity, life
style, personal
characters and growth.
• The areas of wellness
(physical, psychological,
spiritual, social,
intellectual and
environmental
aspects )are
interrelated each others.
Enjoying exercise and regular exercise
is important
• Enjoying exercise
process, obtaining good
physical fitness and
cultivating regular
exercise habits certainly
will enhance other
areas of wellness.
wellness
• Other areas of wellness
are needed to enhance.
• To be positive and know
how to reduce the
stress.
• Continuing improve
ourselves and would
like to help others and
community.
Emotional fitness
• The ability to control
stress and to express
emotions properly.
• Many health problems
are rooted in emotional
stressors.
• Always look at the
bright sides of life.
• Positive thinking.
Spiritual fitness
• Spirituality is a belief in
a source of value that
provides meaning and
direction in life and
enables to grow, learn,
and meet new
challenges.
• Spiritual wellness
includes developing a
strong sense of value,
ethics, and morals.
Social fitness
• The ability to develop
and maintain good
relationship with others
and to have respect and
tolerance for those with
different opinions and
beliefs.
• Good social fitness will
enhance the health
conditions.
Intellectual fitness
• The ability to learn
continually and use
information effectively.
• Knowledge is power.
• Lack of physical fitness
will affect the learning
and working efficiency
and concentration.
Winner thinking
• For high-level wellness
to be achieved, people
must see themselves as
successful and believe
that they can
accomplish a task.
positive attitude
• There is little difference
in people but that little
difference makes a big
difference. The little
difference is attitude.
The big difference is
whether it is positive or
negative. --W. Clement
Stone.
Moving Meditation
(The Eight-Form)
• Developed by Master Sheng
Yen of Dharma Drum
Mountain in Taiwan.
• Allow people living stressful
and busy lifestyles to enjoy
some of the benefits of Chan
meditation.
• This system of “meditation
through motion” is beneficial
to both body and mind.
八式動禪(Chan)
• The system, based on
many years of practice
and personal
experience, has
incorporated the
essence of Chan
meditation into a series
of simple physical
exercises.
Benefits
•
Besides the physical benefits,
Moving Meditation also helps
regulate your mind and becomes
more concentrated, and you can
ultimately achieve the unity of
body and mind. After a period of
practice, you can use the
techniques in daily life, relaxing
body and mind, or even letting go
of your attachment to body and
mind. Finally, achieve the ultimate
goal of meditation - the generation
of wisdom.
Focusing your mind
•
The mind should be where
the body is, is the basic
principle of the 8-Forms
Moving Meditation. There
are three steps for focusing
your mind:
• awareness,
• partial relaxation,
• and total relaxation.
Awareness:
•
Going from awareness of specific
movements to awareness of the
movement of your whole body.
• This is the first step for achieving
unity of body and mind. When
practice awareness, you will realize
how scattered your thoughts are.
• As awareness of movements
increases with practice, you will
find that your thoughts become
more and more focused.
Partial Relaxation:
•
From awareness of tension in
specific areas to awareness of
relaxation in these areas.
• Most people are unaware of the
tension in their bodies.
• If remain continuously mindful
of movements, you will perceive
how your body and muscles
gradually relax, and eventually
feel the sense of physical ease
that comes from the unity of
body and mind.
Total Relaxation:
• From relaxing specific tension areas to
relaxing the whole body When
achieve unity of body and mind, your
whole body becomes relaxed, not only
specific areas.
• Must learn to extend the relaxation in
a specific area to every part of your
body.
• If can remain relaxed both in body and
mind, your whole body will eventually
relax and experience the bliss of
meditation.
Key points
Breathe naturally
• Do not control
your breathing;
do not pay
particular
attention to your
breathing.
Be aware of your physical condition
• Some may experience
dizziness when practicing
exercises , by keeping your
eyes open while performing
these actions and limiting
both the range and speed
of movements, you should
be able to avoid dizziness. If
feel uncomfortable, stop
the exercises.
Awareness and relaxation are more
important than accuracy
•
Practice the 8 Forms in
the most comfortable way,
focusing on the
experience of meditation
rather than trying to
follow the movements
exactly.
• Only through relaxation
of the whole body, you
can experience the unity
of body and mind.
practice《 starting point》雙手合十，
兩腳張開與肩同寬。
1 form: twist waist with hands touching
shoulders
扭腰甩手
• 1. body relaxed,.
• 腳張開與肩同寬，
• ....兩手自然下垂。
•
• 2. 向左轉腰甩手，兩腳
不動。
• ....一手順勢輕拍肩膀，
• ....一手輕拍背部。
2 form：necks stretching exercises
頸部運動
• 1. 身體放鬆，兩腳張
開與肩同寬，
• ....兩手自然下垂。
•
• 2. 頭部緩慢左/右傾，
• ....耳朵盡量貼近左/右
肩。
• ....頭部緩慢左後轉/右
後轉。
• ....頭部緩慢往下/上。
3 form：waist circle exercises
腰部運動
• 1. 身體放鬆，兩腳張
開與肩同寬。
• 2. 兩手叉腰，虎口向
下。
• 3. 腰部從左至右緩慢
的旋轉
• 4. 反方向旋轉。
4 form：reaching upward and bending
擎天觸地
5 form: bend knees and moving hands
backward 甩手屈膝
6 form：circle the waist and spine
轉腰畫圈
• 1. 身體放鬆，兩腳張開
與肩同寬。
•
• 2. 兩手緩慢上舉與肩同
寬，
• ....掌心相向做抱球狀。
•
• 3. 身體緩慢由左至右，
• ....由上往下做360度環繞。
• ....反方向旋轉。
7 form：knee circle exercise
膝部運動
• 1. 身體放鬆，兩腳併
攏。
•
• 2. 膝關節彎屈，兩手
置於膝蓋上。
•
• 3. 膝蓋由左至右緩慢
的旋轉。
• ....反方向旋轉。
8 form: left and right side stretching
左右伸展
Walking meditation.
• Walking leisurely and
comfortably.
• Be aware of the heel ,
plantar surface and toes
tough each step.
• The feeling of foot
tough the ground each
step.
Sitting meditation
• Watch our breath.
• Inhale and exhale.
• Relaxed while breathing.
• watch and be aware of
the exhale.
• We are what we eat.
• We are what we say,
what we do, what we
think, and what we feel.
• Be aware of what we
say, do, think, and feel.
• Enhance our awareness
of body, mind and spirit.
conclusions
• Moving meditation, is
body-mind exercise, can
enhance the relaxation,
concentration and the
physical fitness.
• Body-mind awareness,
partial relaxation and
total relaxation in the
movement are the key
concepts of moving
meditation.
conclusions
• Structured intervention
and lifestyle
intervention are both
good for health
promotion and disease
prevention.
• Active and healthy
lifestyle are critical for
health promotion.
conclusions
• Wellness is important
concepts and attitude
for quality of life and
potential development.
• All the areas of wellness
are interrelated each
other. Each area is
worth to develop and
maintain in good
statues.
Thanks for your coming and attentions
• Thanks you for taking
good care of Yu-Ting.
•
• Best wishes!
• Welcome to visit me in
Taiwan.
