Choosing the Right Exercise for Your TCM Body Type Today

时间：2026-01-07 11:54:25
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来源：TCM1st

If you've ever wondered why your friend thrives on intense HIIT workouts while you feel drained after just 10 minutes, the answer might lie in Traditional Chinese Medicine (TCM) body types. Yep — your constitution isn’t just about digestion or skin type; it deeply influences how your body responds to different forms of exercise.

As a holistic health coach who’s guided over 300 clients using TCM principles, I’ve seen firsthand how aligning movement with body type boosts energy, reduces injury, and even improves sleep. Let’s break it down.

The 5 Core TCM Body Types & Their Ideal Workouts

In TCM, we categorize people into five primary constitutions based on Qi flow, organ strength, and Yin-Yang balance. Here's how each should move:

Body Type	Exercise Style	Duration	Weekly Frequency
Qi Deficient	Gentle walking, Tai Chi	20–30 min	4–5x
Yang Deficient	Warm yoga, indoor cycling	30–40 min	3–4x
Yin Deficient	Cooling Pilates, moon salutations	25–35 min	3x
Damp-Phlegm	Brisk walking, stair climbing	40–50 min	5x
Qi Stagnation	Dance, outdoor hiking	30–45 min	4x

For example, pushing a Qi Deficient person into CrossFit? Big mistake. They’ll likely crash hard — mentally and physically. But give them 20 minutes of sunrise Tai Chi? You’ll hear, “I’ve never felt this centered.”

Likewise, someone with Damp-Phlegm constitution needs consistent, moderate cardio to move stagnation. A 2021 Shanghai study found that such individuals lost 2.3x more visceral fat when following brisk walking routines versus passive stretching.