Chinese Radio Exercises: A Beginners Exercise Program for all Ages and Abilities

This exercise routine is based on one of the most modern sets of Public Broadcasting Gymnastics (or Radio Gymnastics) which are a series of free-standing exercises that can be practiced without equipment and in limited space. (Gymnastics in the everyday exercise sense is not really recognized in the West - calisthenics is probably the closest term) Every day, instructions are ‘broadcast’ on the radio along with a tempo, allowing millions of people to complete the movements together.

This set of Public Broadcasting Gymnastics includes:

A warm up
Upper limb movement
Neck movement
Chest movement
Lower limb movement
Whole body movement
Running and jumping.

ALL in under 5 MINUTES (4 minutes, 45 seconds if you were following along to the radio broadcast!)

What kind of exercises are they?

This set of exercises maintains the characteristics of traditional broadcast gymnastics, but places more emphasis on the coordinated development of the whole body, as well as introducing elements of:

Archery
Aerobics
Martial Arts
Shuttlecock kicking
Swimming
Bowling
Modern dance

Will these exercises make me fit?

These exercises have been the subject of rigorous testing to produce a moderate intensity exercise routine that has a positive effect on motor skills (in that they require the integration of muscular, skeletal and neurological functions). Each exercise also works a particular range of motion, and thus overall the routine provides good, gentle exercise to all body parts. The large muscle groups are all utilized, lubricating all of the joints in the body, and improving circulatory and respiratory fitness.

The aim of this broadcast gymnastics exercise routine is to improve the operating system of the human body (aren’t you due an upgrade?).

Remember, in China, this is a public fitness exercise programme for all ages and abilities.

SIMPLE EXERCISES
POPULAR MOVEMENTS
PRACTICAL USES
FUN!!!!

The 4+ minutes of exercise are divided into sections including:

Stretching exercises
Chest exercises
Kicking/Leg exercises
Lateral movement exercises (side to side)
Whole body movement exercises
Jumping exercises
Winding down exercises

The aim is to focus on enthusiasm for exercise and to attract normal people to take part in some form of daily exercise.