Move with Wisdom for a Lifetime: How Can We Keep Physically Fit “As We Age”?
As we age, recovery from exercise becomes just as important as the movement itself. In Traditional Chinese Medicine, aging is seen as a natural decline in Kidney Essence (Jing), our deep reserves of vitality. Gentle movement helps preserve these reserves, but the bad habits of overtraining, pushing through exhaustion, or skipping recovery can accelerate depletion of the essence and, in theory, age us faster.
Restoration and replenishment are key to staying strong, mobile, and energized long term.
TCM Principles for Sustainable Movement and Long-Term Vitality
1. Nourish Kidney Essence
The Kidneys govern bones, joints, low back, knees, and our core strength. Overexertion drains them. Support your Kidney energy by:
• Getting enough sleep
• Avoiding overwork and chronic stress
• Keeping the lower back and feet warm
• Including foods like black sesame, walnuts, bone broth, seaweed, and cooked dark leafy greens
2. Build and Circulate Qi
Movement should generate energy, not drain it. In TCM, moderate, joyful activity strengthens Qi (vital energy) and helps it move smoothly through the channels.
• Favor walking, Pilates, yoga, swimming, or hiking over high-impact strain
• End exercise feeling enlivened, not depleted
• Stretch gently, breathe deeply, and move mindfully
3. Tonify Blood
Blood in TCM is deeply nourishing. It supports muscles, tendons, skin, and hormone balance. Women, especially, are vulnerable to Blood deficiency as they age.
• Eat iron-rich and deeply pigmented foods: beets, black beans, dates, liver, goji berries
• Avoid raw/cold foods post-exercise, which can impair digestion and Blood production
4. Prevent and Clear Dampness
With age, our digestion (Spleen Qi) may weaken, allowing “Dampness” to accumulate. This shows up as swelling, heaviness, stiff joints, and fatigue after exertion.
• Eat warm, cooked foods
• Limit dairy, sugar, alcohol, and overly processed meals
• Move regularly to keep fluids circulating
Helpful Supplements for Recovery and Resilience
These supplements support energy, tissue repair, and joint health, especially when paired with good sleep, hydration, and nourishing meals.
• Magnesium Glycinate or Citrate: Eases muscle tension, supports sleep, and reduces inflammation.
• Collagen with Vitamin C: Helps maintain joint, tendon, and skin elasticity.
• Adaptogenic Herbs: Like He Shou Wu, Cordyceps, or Ashwagandha. Support Kidney energy, stamina, and recovery over time
• Protein Powder: Helps maintain muscle mass and aids in tissue repair. Use after exercise, especially if you’re not eating a protein-rich meal soon after
• Hyaluronic Acid, MSM, and Glucosamine: Support joint hydration, cartilage repair, and reduced inflammation. These are especially helpful for postpartum or perimenopausal stiffness, clicking joints, or recovery from joint injury.
• Omega-3 Fatty Acids (Fish Oil): Reduces inflammation and supports joint and cardiovascular health. Aim for a high-quality oil with EPA and DHA or eating fish 2 times a week.
• Chinese Herbal Formulas: Oh the power of Chinese herbal medicine cannot be understated! Formulas like Liu Wei Di Huang Wan (for yin/kidney support) or Shu Jing Huo Xue Tang (for circulation and stiffness) may be appropriate for muscle recovery if spasm and stiffness continues to be a problem or is worse with perimenopause and age. These have to be prescribed by an acupuncturist but finding the right formula can change your life. It did mine!
Acupuncture Can Fill in the Gaps
Acupuncture is a powerful tool for supporting injury recovery and maintaining long-term mobility. It can rebuild the weakness in the fundamentals of Qi, Blood, Essence, Yin and Yang in your aging body. It helps reduce inflammation, improve circulation, and release tight muscles. It also promotes the body’s natural healing processes. For chronic or recurring issues such as plantar fasciitis, hip tension, or stubborn joint pain, acupuncture can bring relief without the side effects of medication or the downtime of more aggressive treatments. It also calms the nervous system, which plays a vital role in how we recover and adapt as we age.
Supporting the Body as it Changes…
Staying active as we age doesn’t require pushing harder. It asks us to move more wisely, with care and intention. When we align with the principles of Traditional Chinese Medicine, we learn to honor the body’s changing needs and work with our reserves instead of depleting them. Movement becomes less about performance and more about longevity, vitality, and joy. With the right support; restorative practices, nourishing foods, smart supplementation, herbal formulas, and acupuncture, you can continue to move and feel well in your body.