How to Exercise While You’re Standing Still
A description of the Chinese exercise known as Zhan Zhuang.
In today’s hectic, fast-paced world, can you imagine an exercise class where people simply stand and do nothing for ten, twenty, or even thirty minutes? And then leave feeling refreshed, as if they just had a vigorous workout?
Well, it’s true. There are classes with people standing perfectly still, and they do feel refreshed afterwards, and they seem to be in better health.
It’s called Zhan Zhuang, and it’s a Chinese form of exercise that grew out of martial arts and Taoism. In its basic form, Zhan Zhuang involves simply standing for a period of time, usually with arms in a position as if they are wrapped around a pole, which is where the name Zhan Zhuang comes from (“pole” or “post” standing).
You bend your knees slightly, relax your shoulders, hollow your chest, and pretend you’re holding a large beach ball. You breathe through your stomach, and simply try to relax the tension out of various parts of your body. Most people can’t hold the posture for more than a minute in the beginning, because their muscles tense up and may even start to tremble. Gradually, however, your body can handle longer sessions, as your muscles learn to relax.
This type of “standing meditation” has been used for hundreds of years in Chinese martial arts practice, and it offers many benefits. Martial artists say it helps them to gain awareness of their body’s “qi”, or energy, and to control it. They also say it helps to strengthen their body and give it stamina, as well as increase mental clarity, patience, and balance.
I’m not an expert on these things, but I can attest to what Zhan Zhuang has done for me. I have practiced it off and on for about ten years, and I do feel a great difference in myself when I practice it faithfully for, say, 10-15 minutes a day. After a few weeks I feel stronger and more energetic, to be sure. My breathing gets deeper and more regular, and I do not lose my breath as often. I also find that I have more mental discipline, I can focus longer on tasks, and I do not get impatient or frustrated when things go wrong.
There are scientific explanations for what happens when you do Zhan Zhuang, involving the strengthening of the deeper, postural muscles in your body, and there are books and Web sites you can explore to learn more about this (I recommend “Chi Kung: The Way of Energy”, by Lam Kam Cheun). From my personal experience, though, the thing I like most about Zhan Zhuang is that it is exercise that doesn’t hurt, makes me feel stronger, and gets rid of my stress effectively.
And those are pretty good results for any exercise program.
Liked it
jimy1666 | Jan 10, 2009 | Reply
Good job Jhon!
Unofre Pili | Jan 10, 2009 | Reply
This is a great info John. I had no former knowledge about this until today.
lindalulu | Jan 10, 2009 | Reply
Good information John Ill have to give this a try.
Kiefer | Jan 10, 2009 | Reply
Just what America needs =P
Ashley Dyer | Jan 10, 2009 | Reply
this sounds cool, good work, ill try this, i enjoy working out and im always looking for new and interesting things to try. I have seen the position you described, but i had no idea it could be a work out all on its own,
Dr Shalini Kapoor Kad | Jan 10, 2009 | Reply
Very informative piece!! Thanks for sharing…
Betty Carew | Jan 10, 2009 | Reply
Great article i will try it I am all for anything that helps your body work better although i have never heard of this before.
Sharazad | Jan 10, 2009 | Reply
This is so interesting…
Sotiris | Jan 10, 2009 | Reply
Standing still is a difficult exercise!
Ambary | Jan 10, 2009 | Reply
An interesting idea. Well presented, however, I would be careful with personal endorsement, as you only bring your opinion to the table, and are likely to ignore facts. Still, nicely presented. My congratulations on the fine work.
Paula Mitchell Bentley | Jan 10, 2009 | Reply
I disagree with the previous comment. When you bring your opinion into an article, it shows that you have personal knowledge and experience with what you’re writing about. i.e. you have some idea what you’re talking about! Sounds similar to yoga…I’ll definitely give it a shot. It’s certainly not going to hurt anything.
John McDonnell | Jan 10, 2009 | Reply
Ambary, I was careful to say I’m not an expert about this. I thought I was clear that this is just a description of my own experience. I also gave the name of a book that will help people get more facts about Zhan Zhuang. This is just a story about how a particular exercise has helped me — I’m not making any scientific claims about it.
But, it HAS helped, and I do feel stronger and more healthy, and that’s a fact.
Thanks to everyone for your comments. I’m glad so many people like the article.
Bren Parks | Jan 11, 2009 | Reply
Well, the thing to always remember is that any article will be written with an opinion, no matter how subtle. It is our responsibility as readers to sort out in our minds what we agree with what we don’t.
I think it was well written…and that is MY opinion.
Good read John.
Inna Tysoe | Jan 11, 2009 | Reply
Thanks for that.
Inna
katarina giselle | Jan 11, 2009 | Reply
I wish I had more discipline to do this. I could try it once, but I’m sure i’d have to do it on a regular basis..and quit smoking cigs!
Gary Hare | Jan 11, 2009 | Reply
Im gonna try it and see what happens. Thanks.
Coot | Jan 11, 2009 | Reply
I like this idea, as it requires a mental concentration to hold position. Harder than it sounds I’m certain- but possibly very worthwhile.
Mr Cool | Jan 11, 2009 | Reply
Hoooray, more excerise!!!!!!!!!! Good job, a well presented informative article
larcha 51 | Jan 11, 2009 | Reply
Very interesting way to exercise, smart discovery.
Carolyn Ann Aish | Jan 11, 2009 | Reply
Well written. Sounds like hugging a tree! I like that it gave you emotional benefits and helped stress! You feel stronger and more energetic, able to focus, etc, and it helped your breathing! Well worthwhile to try when one is anywhere at anytime and needs a mental change of location! Thanks for sharing.
Ruby Hawk | Jan 11, 2009 | Reply
I do various exercises but I have never heard of this one.I will try it. It sounds interesting and so easy.Mental and physcial is good.
Robbie H | Jan 11, 2009 | Reply
Very interesting. I think I will give it a try
magenta moon | Jan 11, 2009 | Reply
Hi, I live in the north of the U.K., my husband I have been doing TAi Chi for more than 10 years, we do various standing excercises in prepartion and in winding down after excercise.
They are excellent.
We have learned these from our Tai Chi teacher, and would recommend to anyone. Stillness can be harder to attain than running on a treadmill at a gym. It also has greater effects.
Tai Chi can be done by anyone, and is now recognised by Health Proffessionals as beneficial in treatment of many conditions, including recovering heart patients and mental patients.
Nain | Jan 11, 2009 | Reply
Excellent information. Thanks for sharing it. Will give it a try
Kim Buck | Jan 11, 2009 | Reply
I have found that breathing techniques do help focus and tension. Thanks for sharing and I can’t wait to try it.
Melissa Ryan | Jan 11, 2009 | Reply
Thanks! Very interesting. Never heard of it. I am looking forward to trying it out and learning more about it.
RJ Chamberlain | Jan 12, 2009 | Reply
May have to try this. Nice work.
Laura | Jan 12, 2009 | Reply
Brilliant
HatedNation | Jan 12, 2009 | Reply
How cool is that?
Tania Jaye Ward | Jan 13, 2009 | Reply
This sounds like an interesting concept and I’ll definitely look into it more. Thanks for sharing
eddiego65 | Jan 15, 2009 | Reply
I will try this. Great work.
LG | Jan 16, 2009 | Reply
I read your article before but thought my friend Yovita wrote it. Great exercise routine.