Antik Çin’den Roma’ya: Binlerce Yıl Öncesinden Günümüze Ulaşan 12 Egzersiz Tavsiyesi

12 Exercise Recommendations From Ancient Civilizations to the Present

Regular exercise is very important for a healthy life. Civilizations established thousands of years ago were also aware of this fact! The people of ancient civilizations were also striving to have a healthy body. Moreover, the exercises in some societies were strictly regulated! For example, “being sick” in Rome was not a valid excuse for skipping exercises! We have listed 12 exercise recommendations, some of which are quite interesting, from ancient civilizations to the present day…

1. If you want to improve your stamina, keep lifting even boiling cauldrons!

“Boiler lifting” was a fairly common form of exercise in ancient Chinese civilization. However, to increase durability, it was more beneficial to remove the “boiling pots”! In ancient China, those who wanted to exercise endurance had to lift cauldrons containing hot coals high above their heads! This exercise for a healthy “life” sometimes caused “fatal” accidents! For example, Qin Dynasty King Wu was seriously injured and died while lifting one of the boiling cauldrons.

2. Being sick does not prevent you from exercising


Philostratus, an “expert” in gymnastics and especially wrestling, was a highly disciplined exercise instructor in ancient Rome. He said that even his students who were sick should continue their exercises! However, he wasn’t exactly such a ruthless trainer! The patient was preparing a milder exercise program for his students.

3. Avoid excessive exercise


“Caraka Saṃhita” is the oldest extant medical document from Ancient India. It is not known exactly when this ancient document was written. However, this document contains some very useful exercise advice. At the end of the section on the benefits of physical activities, the harms of “excessive” exercise are also explained!

4. Avoid carbohydrates


Excessive consumption of carbohydrates is one of the main factors of unhealthy weight gain. Unfortunately, the Roman gladiators were also faced with this reality! Gladiators gained a lot of weight when they made a type of porridge based on barley and beans as their staple food! However, tough arena fights required a solid condition and a fit body. For this reason, “Claudius Galen”, one of the famous doctors of Rome, advised the gladiators to remove carbohydrates from their diets!

5. Don’t forget to lubricate your body before workouts


Ancient Greek athletes used to apply natural oils to their bodies before starting their exercises. Scientists of the period believed that the skin of the athletes became thicker due to the oils they put on their bodies, and thus they could do more efficient exercises. In addition, according to doctors, these natural oils prevented athletes from getting cold during exercise.

6. If you want to speed up, run on the sand.


B.C. The 6th-century traveler and philosopher Anacharsis prepared a comprehensive study of the exercises of runners in Ancient Greece. According to Anacharsis, running exercises should never have been done on “hard” ground! According to him, athletes who wanted to “speed up” should exercise on “sand”, which is soft ground. Also, Anacharsis’ advised runners to jump over various “obstacles”.

7. Do not skip flexibility exercises


The ancient Egyptians cared a lot about having a flexible body! So much so that by painting various flexibility exercises on pots, they took it thousands of years later! Flexibility exercises, which were so important to ancient Egypt, may even have inspired modern “yoga”!

8. Breathing exercises are also very important for a healthy body!


A Chinese doctor who lived in the early 3rd century AD discovered that the “Hua Tuo” breathing exercises were very important! That’s why he reminded people to do breathing exercises often! “Hua Tuo” did not only give advice for people to have a healthy body. He even developed a special move called the tiger pose for breathing exercises!

9. If you want to have a tight body, you can dig in the ground!


Another advice from Rome’s famous doctor, Galen, is for those who want to have a “tight” body. Moreover, without strenuous exercises! According to Galen, digging is a very effective method for a tight body. On the other hand, according to Galen, climbing is also a very good alternative…

10. Prefer short and simple exercises

“Secana”, one of the important philosophers of ancient Rome, believed that long and strenuous exercises were a futile effort. If a Roman citizen was “necessarily” going to exercise, Secana was advising him to finish the exercise “quickly”! Among the exercises Secana recommended were jogging, lifting light weights, and jumping.

11. Remember, nobody likes loud jocks

Secana was quite disturbed by the noisy people in the public sports areas of Rome. The philosopher’s methods of exercise are debatable, but his observations about exercisers are justified! Secena expressed her grievance and anger about the noisemakers with these words: “Imagine all the sounds that would make one hate one’s ears: the grunts of muscular men lifting weights around… They work hard or pretend to be… A constant sharp “hiss…” This; Add in the roar of the smug and the splashing of the water in the pool and the sounds of the swimmers…”

12. If you want to have strong arm muscles, you can deal with animal husbandry.

The ancient Greek athlete “Milo of Croton” had very strong arms! Moreover, Milo owed his strength to a calf! Legend has it that Milo used to lift a newborn calf every day as a “weight”. He carried the calf wherever he went, on his arms or on his shoulders. Milo’s “calf” weight training continued for 4 years. Finally, the calf has grown into an adult bull! Milo, on the other hand, is an athlete who can easily carry an adult bull!

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