It is known that being too sedentary, such as sitting too much, will lead to many kinds of illnesses including diabetes, heart disease and some cancers. This is not new. 2000 years ago, the Nei Jing, the Chinese classic of Chinese medicine stated “Prolonged sitting damages the flesh” and “Prolonged lying damages the qi, or life energy”.

When we exercise, the muscles contract and expand releasing tension and toning the muscles. Stress of any type causes physical tension in the organs. Thomas Hanna, the originator of the amazing body system, Somatics, which I’ve incorporated into my health teachings, rightly believes that habitual muscle tension will stop the organs from functioning properly and lead to disease. Movement by releasing the tension in the muscles counteracts habitual muscle tension. This is the major reason that we feel stiff in the morning after sleeping and after sitting for long periods of time. Because the body is one unit working in concert, body tensions cause mental and emotional imbalances.

Exercise increases the circulation of blood, lymph and energy through the increased functioning of both the heart and lungs. Exercise increases and improves digestion which strengthens your blood and immune system.
A lack of exercise which is common in the U.S and modern countries leads to a softening of the bones and tendons, a lack of energy, poor appetite, lassitude, obesity and shortness of breath on exertion. Psychologically, a lack of exercise worsens anxiety, irritability and depression.

Humans need regular exercise. It is best in modertion. In oriental macrobiotic and longevity teachings in Asia which are based on the principle of balance, too little or too much exercise is considered bad for health. Too much exercise uses up our energy or known as chi in China and blood (nourishment). Too little exercise and we don’t produce energy and healthy blood (nourishment).

There are five types of exercise that are important for health: physical exercise as part of one’s daily living, aerobic exercise, resistance training, stretching and Chi Gung (Qigong).

In 3rd world countries, walking and daily chores are common.  In developed countries, elevators and machines are present for convenience. In developed countries, because of machines that are a part of work and daily life, it is easy to not get enough exercise. To counter or balance this situation, we need to consciously use our bodies more.  We can take time to walk upstairs, skip the car and walk to destinations when possible, do chores by hand and other physical activities as part of our daily life.

There is not enough physical activity built into daily life in modern countries because of work and other obligations.  Most people need to make the time to practice regular exercise aside from daily life. Walking, jogging, dancing or martial arts can give us an aerobic workout. My own choice for aerobic activities has been by practicing two internal martial arts known as Hsing-Yi and Bagua. When I take the time to practice, I feel much better. Balance is important as too much aerobic exercise can exhaust the body. Internal martial arts are softer and can have both aerobic and resistance training as part of the practice.

Body weight training can be used moderately for strengthening the muscles. Body weight exercises such as pushups or sit ups are best to approach with some study as there are better methods.  Be cautious of the overuse of machines as they tend to isolate the muscles and cause imbalances. Free weights in moderation can be a better choice.

Stretching is important. It can be incorporated as gentle yoga, or as part of Chi Gung and part of modern movement systems such as Hanna Somatics. Be careful to stretch gently. Overstretching makes the body tighter, cutting off the circulation. This is called the stretch reflex.

Chi Gung or Qigong is a unique system that I recommend everyone learn as they get older to uniquely rejuvenate and balance the body. Chi Gung in its higher form known as Nei Gung works all of the body’s energetic pathways. It opens and closes all the body’s tissues (joints, muscles, connective tissues, internal organs, glands, blood vessels, lymphatic pumps, respiratory system, cerebrospinal system and brain) producing a powerful synergistic effect on the mind, body, and spirit. Over time these practices reduce chronic stress and pain, increase the body’s strength, flexibility, coordination, and balance. I study, practice daily and teach Chi Gung. I’ve found that although you can get a benefit from almost any Chi Gung system and form, there are better and more effective forms to learn and practice to achieve the above benefits.

Convict Conditioning by Paul Wade
The Complete System of Self-Healing Internal Exercises by Dr. Stephen T Chang
Qigong video with John Kozinski from www. macrobiotic.com (coming soon)
Somatic Qigong: Chinese Health Promoting Qigong/Nei Gong combined with Somatic Exercises https://www.macrobiotic.com/energy-healing.html
Monthly Qigong Somatic classes in NYC with John Kozinski

​After decades of reflecting on health, I’ve tried to simplify what is important both for myself and teaching others. I share these factors in much more detail for promoting and sustaining health in courses, personal consultations and lectures.
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It is helpful to think simply of what is important to stay healthy. When looking at various things, four basic foundations stand out: eating, exercise, adequate rest and relaxation, and a good mental attitude. My observation is that for overall health, fulfillment and happiness, it is important to follow as best as we can the principles of balance in our daily lives in these four foundational areas.

I interpret everything in health through the lens of the macrobiotic/longevity principle of balance. I have discovered that underlying one’s health and wellbeing is the quality of practice of the principle of balance. Although the idea of balance is easy to grasp, it can be challenging to be conscious of and to not violate it over long periods of time.  We often have many reasons that we give ourselves to sacrifice balance in our lives.

Several books can be written on how to apply the principle of balance to these 4 key areas. I will keep my explanations simple in order to introduce the most fundamental practices. In this article, I will focus on #1 Eating.
 
To understand the foundational practice of eating, it is important to grasp the idea that in order to stay healthy, physically and mentally, we must maintain ourselves in a highly energetic state. Eating is the first foundation of health because it is through food we take in energy. Traditional longevity cultures teach us that our diets should center on whole grains and cooked vegetables.

The reason longevity cultures centered their diet on grains and cooked vegetables lies in their understanding that certain foods are easier to digest because they promote the functioning of fire energy for digestion. If we are conscious to maintain our digestive fire with cooked foods, we absorb more nutrients that fuel the whole body including all organ functions.

The image of a stove and cooking pot in oriental systems helps us to understand that it is important not to over eat concentrated processed foods such as flour products, fats, and sugars that put a strain on the digestive tract and weaken it.

Eating practices and habits popular today greatly promote poor digestion and low energy. Overeating raw fruits and vegetables, fats in fried foods, refined sugar, sugary drinks, juices, and all sorts of poor quality flour products including breads, pasta, and pastries will eventually lead to digestive illness.

An energetic balance exists between foods that are energizing and foods that are building. Energizing foods are carbohydrates in the healthy form of whole grains, sweet vegetables, beans, and moderate amounts of fruit.
Building foods are animal products in the form of meat, fish, poultry and cheese. 

If only healthy energizing foods are eaten without adequate and moderate amounts of building foods the structures of the body including the digestive system weaken.  If only building foods are eaten, the body functioning becomes sluggish.

Healthy traditional cultures ate more energy foods than building foods with a balance. Modern diets sometimes feature over energizing foods and drinks such as alcohol, refined sugars, and stimulants.

Overeating food will stuff the fire pot of digestion making the digestive fire overwork; while not eating enough (when not overweight), will not provide enough fuel to stoke the fire of digestion.

The most natural eating taken from the track record of macrobiotic/longevity cultures and the incredible wisdom of oriental medicine is a diet centered around varying amounts and kinds of cooked whole grains and vegetables with regular but moderate amounts of natural animal foods, and smaller amounts of natural fats, natural sugars, nuts, seeds, seasonings, and beverages.  Careful adjustments and supplements are important for vegetarians and vegans.

This diet is adjusted according to one’s condition, constitution, activity levels, climate and season by studying the energetic nature of food and health. I offer this kind of study through online courses, and in person classes.
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When the diet is stressful or lacking nourishment for the digestive tract, the body draws upon its reserves. This weakens the endocrine system especially the adrenal glands which leads to sickness and premature or faster aging. As we get older, being careful that you eat foods that are easy to digest is even more important for health. 

​Despite central heating, air conditioning, better housing and clothing than people had in the past, it is still important to stay in harmony with the seasons.

Several thousands of years ago, the most famous book of Chinese medicine, the Nei Jing or Inner Classic stated, “He who would nourish life surely follows the changes of the season, adapts to cold and heat, harmonizes joy and anger, and dwells in calm”.  This is still good advice because we need times of rest and activity to balance our body and mind.  In todays world, where technology seems to counter the cycles of the day and seasons, balance is still important to maintain our well being and ensure a healthy longevity.

In order to balance with the seasons, we need to adjust our schedule, activities and diet to conform to the changing seasons.  To understand this, it is helpful to understand an energetic view of the seasons. Spring and summer are seasons where the energy of nature is full of activity. Fall and Winter are quieter energetically. The energy of nature is going inside for rebuilding.

In order to stay healthy, it is important to harmonize with the nature of the season.  In spring, nature is letting go so it is important for us to do that in our lifestyles. It is important to literally and figuratively let your hair down, take leisurely walks and stay relaxed in all endeavors.

Gentle stretching and movement such as done in Chi Gung is helpful in order to let the flow of energy from nature move through us. Deep breathing and meditation can help to keep the emotions more tranquil. To further harmonize with the season, rise early and take a walk outside in the morning.

In spring, it is important to avoid becoming angry or uptight so that the energy of nature which we are a part of can flow through us to sprout and grow similar to the green shoots sprouting and budding in nature.  It is also best to avoid excessive worry. Ancient people, in my view rightly so, knew that energy from nature flows through our body. If we block this energy, known in China as chi (qi), sickness arises. Health is achieved by keeping the chi dynamic flowing. The chi dynamic is the proper flow of energy plotted by the ancient Chinese which is the basis of acupuncture, acupressure and chi gung/nei gung practices.

In diet, it is important to eat a little lighter in the spring and to eat a little more food that energetically release energy. It is important to regularly eat lightly cooked leafy greens and radishes. This  includes: daikon radish, barley, mushrooms, sprouts and sour tasting foods. Slightly less heavier foods such as fats, natural red meats, and cheese should be eaten.

The liver is associated with spring. Habits in the modern diet that hurt the liver especially in the spring are overeating deep fried foods and poor-quality greasy foods, overeating commercial red meats, and highly processed foods such a sodas, chips, donuts and other pastries.

Although one needs a diet that has some lightness in the spring, it is important not to eat too lightly and not to eat foods that interfere with digestion. Overconsuming cold beverages or foods, eating too many salads, drinking too many juices or smoothies, not eating enough complex carbohydrates and moderate amounts of natural animal foods - or supplements to replace animal products for vegans, will weaken the liver.  Drinking lots of alcohol, smoking or ingesting cannabis, taking too many stimulants, beverages or foods such as coffee and chocolate will all weaken the liver.

In Chinese and related oriental medicines, the liver has a broader meaning. The liver in these medicines control the smooth flow of energy, thoughts, emotions and blood. If  a person puts out to much energy in the spring, has been too active in the winter, has not gotten enough sleep or is not eating a nourishing diet of cooked grains and vegetables with natural animal foods, fats and other natural foods, they may become exhausted. This creates a lack of energy to fuel the body, or to fuel the liver’s energy which causes health issues to arise in the spring.

Despite the benefits of modern technology, understanding how to balance with the cycle of the changing seasons can help us to create a healthy long life.