古人是怎么健身的？
最近这两年，运动健身逐渐走俏，网络上铺天盖地的都是有关健身怎么吃，怎么穿，怎么做的信息，女生纷纷晒起来马甲线和翘臀，男生晒的则是腹肌（abdominal muscle）和肱二（or三）头肌，跳广场舞的大妈和打太极的大爷也越来越多。
大家能有运动健身强身健体的意识自然是好事，随着科技的发展，我们锻炼的装备越来越高端越来越普及，有关锻炼的知识也学得越来越全面仔细，运动健身的好处更是任何人都能随口说几句。但是，在遥远的古代，没有跑鞋（running shoes），没有手环，更没有运动器材的情况下，古人们又是怎么锻炼身体的呢？
有人说，有钱的古人练骑射（ ），没钱的古人练农艺（ploughing），然而，古人的健身意识真的这么糙吗？
Nonono，古人也是有自己锻炼身体的一套方法的，比如说——
五禽戏（），五禽戏，是通过模仿虎，鹿，熊，猿，鸟（鹤）五种动物的动作，以保健强身的一种气功功法。中国古代医家华佗在前人的基础上创造的，故又称华佗五禽戏。五禽戏能治病养生，强壮身体，是一种外动内静动中求静、动静具备、有刚有柔、刚柔相济、内外兼练的仿生功法，与中国的太极拳、日本的柔道相似。
（鹿戏）
还比如说，八段锦——
百度百科是这样介绍的，“在我国古老的导引术中，八段锦是流传最广，对导引术发展影响最大的一种”。
（八段锦）
还有一个就是我们大家都特别熟悉的太极拳了，相信各位捧着爪机的小伙伴们亲自打过的都不在少数吧，就算没打过的肯定也见过别人打过，在此就不多做介绍了。
事实上，古人的健身方法可不只这些，感兴趣的同学可以自行搜索。我们今天要讲的可是像陆游、苏东坡这样的大文豪，给你们揭秘他们的健身小秘密。
Lu You: chosho
陆游：长啸
As a noted productive poet, Lu You from the Song Dynasty wrote more than 20,000 poems in his lifetime. The reason why Lu You could write so much poetry was because he was talented, but more importantly, he also lived a long life. According to historical records, he lived to be 85 years old, the longest living poet in the Song Dynasty.
陆游作为一名知名的宋朝高产诗人，一生当中写了至少两万首诗。之所以能写这么多诗，肯定是因为他有才啊！但还有一个更重要的原因，那就是，陆游活得久！（小编忍不住想起毛主席的教导，身体是革命的本钱！）那么，到底陆游活了多大岁数呢？根据史料记载，他实际寿命为八十五岁，算是宋朝最长寿的诗人了。
However, Lu You was weak and susceptible to diseases when he was a child. When he took part in the keju imperial examinations as a teenager, he was so sick that he had to stop and hand in the paper in advance. Then how could Lu You live such a long life with such a poor constitution?
然而，你绝对想不到，年少时的陆游居然体弱多病。他十几岁参加科举时，曾因病体难支而不得不早交卷。那么，年轻时身体这样差的陆游又凭啥能活到那么大岁数呢？
Lu joined the military as an adviser in his middle ages and started to exercise his body and learn martial arts. After training for two years, Lu could shoot down a flying eagle using a bow and arrow, and he even killed a tiger.
陆游中年投身军旅生活,官至宝章阁待制，而后便开始健身习武。练了两年，竟能一箭射穿天上的大雕，甚至还杀过猛虎。
During his later years, Lu You started the body building called chosho, or shouts, a long and loud cry. Chosho was quite popular in ancient times, which was not roaring or whistling, but an elegant, serious and skillful health method. When ancient people did chosho, they opened their body, breathed in deep and then breathed out in rhyme.
晚年时的陆游换了一种新的健身方式——长啸。何谓长啸？长啸有点像吹口哨，但又不同于今时的口哨，古代的长啸要吹得长、吹得响、吹的有韵律，它在古代一种十分盛行的健身方式，是高雅严肃、充满技巧的养生手段。那么，这个啸是怎么一个动作呢？要领有三点：一、打开身体；二、深呼吸；三、吹出节奏感。
Chosho can help increase vital capacity, relax your body and put you in a good mood. For Lu You, chosho helped him get rid of diseases and medicine. When asked about the secret of his longevity, he said, "After reading so many medical books and eating so many medicines, I find chosho is the most effective way for me."
长啸可以增强肺活量，放松身心，保持愉悦。陆游就是借助长啸摆脱了疾病困扰。当被问及长寿秘诀时，陆游以诗句回复：“玉函肘后了无功，每寓奇方啸傲中。”（读再多医书，服再多草药，到头来还是长啸对我最有效。）
其实，陆游还非常推崇弯腰健身法。陆游认为，老人血气多滞，弯腰可以使肢体屈伸，气血流畅，预防手足疾病。
陆游的弯腰方法很独特，他不是像很多养生学家那样模仿动物的动作习练弯腰——也就是上文中提到的五禽戏，而是将弯腰锻炼融入到日常的家务劳动中。陆游每天扫地数次，他细致地打扫庭院的每一个角落，无数次弯腰，又无数次起立，使得周身气血调和，身体舒畅。此外，陆游还在散步时不断地弯腰拣拾石子，用以代替按摩和导引，直到他80岁后，依然精神饱满、气色红润、关节灵活。
Su Dongpo: long run, five kilometers per day
苏东坡：每日长跑5公里！
The great Song Dynasty poet Su Dongpo, or Su Shi preferred to take long runs, and he thought that only by moving your body regularly could you have a strong body and adapt to the seasonal changes quickly.
宋朝伟大诗人苏东坡想必大家都不陌生吧！他的健身方式是长跑，他觉得，唯有经常运动，才能强身健体，适应四季变化。
In a letter to his friend Cheng Zhengfu, Su Dongpo talked about his exercising habit, which was to run five kilometers per day. He would slow down when he breathed hard, and sped up when his breath balanced. Su Dongpo would run until he was sweaty, hot, blood circulating and limbs feeling refreshed.
苏东坡在给朋友程正辅的信中曾提到他的健身习惯：“晨兴疾趋必十里许，气损则缓之，气匀则振之，头足皆热，宣通畅适，久久行之，当自知其妙矣。” 也就是说：每天他都要跑五公里，跑的呼吸太过急促之时就稍微慢点儿，等呼吸平稳了再继续加速，直到跑的满身大汗，周身发热，血脉流通，四肢舒畅。
We can see that when Su was running, he stressed "qi", which means "energy" or "the essence of life". Su was a fan of qi gong, a system of deep breathing. He ran in the morning and sat in meditation at night, making qi flow inside his body. In a letter to his friend Zhang An'dao, Su said that after meditating for nearly 20 days, he felt his body was much stronger and could run from the first floor to the fifth without resting in the middle. He believed that by practicing this way, he could be immortal.
看到这里，各位聪明的宝宝们一定已经注意到了吧：苏东坡长跑时是很注重“气”的。所谓“气”，是指构成人体及维持生命活动的最基本能量或是生理机能。提起气功（即一种通过深长呼吸来调神的锻炼方法），苏东坡可是“头号粉丝”。他早上长跑，夜间则静心宁坐，将周身的气都充分调动起来。在写给朋友张安道的信中他曾提到，练了一二十天气功，身子骨就硬朗了，都能一口气爬五楼了，要是一直坚持下去，说不定哪天就成仙了呢。
苏东坡的一生对养生保健极为研究，写下了大量关于养生类的文章，他不仅喜欢长跑，还认为劳动也是特别好的健身方式。
他崇尚在风霜雨雪、夏暑严寒中锻炼体魄。他自己动手开荒，种了几十亩地，遇到大旱，他就带领全家人一起抗旱。他在田间的辛苦耕作，使得筋骨和体魄得到了极好的锻炼，不仅身体健康，极少生病，更获得了愉悦的精神享受。
Hu Yanzan: cold bath
呼延赞：冷浴
Ancient scholars liked fitness so much, and so did military officers. There were two general-inherited large families in Northern Song Dynasty, and one of them was the Hu Family. According to historical records, General Hu Yanzan from the Hu Family trained his children in the snowy winter by pouring cold water on them as they stood outside.
在古代，不仅是文人喜欢健身，就连武将对此也甚是热爱。北宋有两大武将世家——“杨家将”和“呼家将”。据史料记载，呼延赞的健身方式是：让儿孙们赤身在寒冬雪地里站着，并用冷水往他们身上泼。
（不禁想起《神雕侠侣》中的杨过、小龙女，他们用寒玉床来辅修内功。。）
There was an annual festival in November during the early Tang Dynasty (618-907) called "Pouring cold", where a batch of strong men, nearly naked, sang and danced in the street while crowds poured cold water on them. The festival, a sacrifice to god, was thought to be helpful for body building.
早在唐朝前期 (618-907)，就盛行着一个名为“泼寒胡戏”的节日，于每年十一月举行。在这天，一帮汉子们会几近赤裸地在街上载歌载舞，街边的人们则朝他们泼冷水。人们认为，这个原本用来供奉天地的祭祀仪式对强身健体也同样有好处。
你们古代人真会玩。。
During the Song Dynasty, Hu Yanzan recovered the tradition by removing the singing and dancing parts and keeping the pouring cold water part, as a way to exercise people's physical bodies.
到宋朝时，泼寒胡戏几近绝迹，但呼延赞将军又重新光复了这一节日习俗。他省去了唱歌跳舞的繁冗步骤，单单保留了泼冷水的环节用于强身健体。
接下来要介绍的这位古人的健身方式你们绝对想不到，听过很多学建筑或是土木的同学老是吐槽自己是搬砖的，但泥萌想过木有，有人用搬砖也可以健身！
这个人就是陶侃。
陶侃是东晋著名大将军，他戎马倥偬40余年，立下无数战功，70岁那年，他还能挂帅出征。陶侃的书房布置与众不同，不仅有文房四宝，还有100块大砖头。
每天清晨，他将书房内的100块砖全部搬到室外，傍晚又将100块砖搬回书房。不管是阴晴雨雪，还是酷暑严寒，他每天坚持搬运砖块，从不间断。为达到锻炼的目的，陶侃每次搬砖都要做到全身冒汗。
那些老吐槽自己搬砖的同学看到了吗？小编只能帮你到这里了。
看完了古人这些有趣的健身方法，有没有什么收获呢？
欢迎大家留言分享自己的健身or养生心得。
本文英文来源于Chinadaily，翻译为普特英语原创没转载请注明出处。
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