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Contents
Introduction
Chapter One Seasonal Methods
1. Spring
2. Summer
3. Autumn
4. Winter
5. Morning, evening, day and night
methods
Chapter Two Methods of Purging One's
mind of Ambitions and Desires
1. Cultivate moral character
2. Do not be greedy
3. Free oneself of worries
4. harmonious family
5. Interpersonal relations
Chapter Three Eating and Drinking
Moderately
1. eating and drinking moderately
2. Quality of food and drink
3. Balance of the three meals
4. Taste in food
5. Alcoholic beverages, tea and health
reservation
6. Nutritional food
7. Nourishment through medicines
8. Medicated diet
9. Diet for patients in the late stages
of febrile diseases
10. Diet for the elderly
Chapter Four Regular Life
1. Cultivate good living habits
2. Sleeping hygiene
3. Housing hygiene
4. Cleansing hygiene
Chapter Five Sports and Leisure
1. A rich and colorful life
2. Walking and running
3. Kite- flying
chapter Six Proper Balance between Work
and Rest
1. Work is good for health
2. Overwork is bad for health
3. Rest is good for health
4. Excessive rest can be harmful
Chapter Seven Health and Sex
1. Sex and health
2. Sex for middle-aged ad older people
3. Sex hygiene
Chapter Eight Learn to Do Exercises
1. "Sixteen should's for health
preservation"
2. Lao Zi's brain exercises
3. Hair-combing exercises
4. Exercises for the sense organs
5. Finger exercises
6. Finger- bending exercises
7. Waist - massaging exercises
8. "Hungry Tiger Straightens Its Back"-
A simple dynamic Qigong exercise
9. Patting exercises
10. Massaging exercises for preventing
colds
11. "Rock-the-Sea" exercises
12. Iron crotch exercises
Chapter Nine Self-Massage
1. Forty self-massage exercises for
health protection
2. Head massage for hypertension
sufferers
3. Rub the Soles and massage the head
and neck to reduce blood pressure
4.Point-massage for insomnia
5. Self-massage for insomnia
6. Six-part exercise for head massage
7. Massotherapy for head massage
8. Ten-minute massage before sleep for
treating chronic diseases
chapter Ten ways to Improve Health
Without Taking Drugs
1. Finger-pressing therapy for treating
common and frequently occurring diseases among older people
2. Treatment for white hair
3. Cure for stiff neck
4. Exercise therapy for sudden chest
pain
5. Write the Chinese character for
"pheonix" with the head to prevent and treat cervical vertebra diseases
6. Rapping method to cure insomnia
7. Exercise for treating pain in
shoulder joints
8. Walking backward exercise for
Lumbago
9. Patting Method for treating pain in
the shoulder and waist
10. Rubbing abdomen to treat gastric
and intestinal diseases
11. "Sleep-sit-stand" exercises for
sciatica
12. Point- pressing for fainting,
lumbago and seminal emission
13. "Anus -raising" exercise for
treating hemorrhoids
14. Waist- turning exercise-a good cure
for constipation
15. Qigong therapy for emission,
hemorrhoids and urinary incontinence
16. Knee-bending exercises for sore
knees
17. Exercises for spasms of the
gastrocnemius muscles
Chapter Eleven Traditional Health
Protection Exercises
1. Taiji Quan
2. Yijin Jin (muscle-transforming
exercise)
3. Eight-section brocade exercises
4. Five animal -mimic exercises
Chapter Twelve qigong Exercises
1. What is Qigong?
2. The Qigong exercises you can do
(1) Inner health cultivation exercise
(2) Health promotion exercise
(3) Health exercise
(4) Walking exercise
(5) Ten-minute qigong
(6) Sixteen- character exercise
(7) Sight-improving exercise
(8) Static Qigong exercise for the
prevention and treatment of myopia
(9) Mental training exercise
(10) Kidney-lifting exercise
(11) Eight-section brocade qigong
exercise
(12)Twelve-section brocade internal
exercise
(13) Six- character formula
(14)Mawangdui Daoyin physical and
breathing exercise
(15)Weight-reducing exercise
Appendix: Diagram of Acupoints of the
Humman Body
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