Exercise slowly with moderate sweating

Enjoy the sunshine in summer, go outdoors, and take moderate exercise, in order to supplement the yang qi and promote the generation of yin, essence, qi and blood. From the Start of Summer, it is recommended to take one hour of outdoor exercise each day, with mild sweating at first, and then profuse sweating in the following days. Drink warm water, porridge or ginger soup, or take a hot shower before exercising, so that the pores are prepared and the sweating is unobstructed during exercise.

Summer corresponds to the organ “Heart”. In traditional Chinese medicine theory, “Sweat is the fluids of the heart”, and “Blood and sweat share the same origin”. Some people take saunas to promote sweating by raising the body temperature for a short time. This way of perspiration consumes qi and damages the fluids, and further damages the healthy qi and allows for the invasion of pathogenic summerheat and dampness.

In summer, the pores open widely due to summerheat, allowing certain pathogens to be dispelled out with the “mild sweating”. Hence, it is the best time to go outdoors, and engage in exercises such as jogging, fast walking, morning exercises, high knees, or square dancing. The best times are in the early morning or at nightfall. All these activities are suitable for people of all ages. After the exercises, one is advised to supplement water, change out of sweaty clothes, and take a warm shower. 

Summerheat damages fluids, so exercise in summer should be moderate, not intensive or excessive. Generally speaking, 30 to 60 minutes each time is advised.

Take more slow-paced aerobic exercises, such as swimming, walking, jogging, Taijiquan, etc. Water and salts should be supplemented after exercises, as the excessive sweating may increase the blood viscosity, easily leading to cardiovascular diseases.

Do not expose yourself directly to air conditioners or fans, or take a shower with cold water. Instead, it’s better to wait until after sweat has evaporated and disappears. Avoid drinking a large amount of water all at once after exercise, which can easily lead to negative side-effects. Avoid eating too many cold drinks because it may affect the appetite, and in severe cases may lead to gastritis.

Indoor activities are recommended in the early morning or at nightfall when the temperature is relatively low. Do not exercise in the burning sun to avoid heat stroke.
In short, the principles of doing exercise in summer are slowness, sweating slightly, and keeping a moderate (low) temperature.