FEATURE

TEXT_Musi　PHOTOS_Chi Fong U　ILLUSTRATORYolanda kog

“As long as there is a road, I will run with all my might.” In recent years, Japanese novelist Miura Shion’s work Run with the Wind has been adapted into an anime, reigniting public interest in the original novel and sparking the “running spirit” among many. In Macao, not only is there the highly participated Macao International Marathon, but also the Macao International Regatta, the Macao International Dragon Boat Races, and the Macau Grand Prix, among other high-level sports events. With the upcoming 15th National Games, the wave of sports is sweeping across Macao.

For many who wish to start exercising but don’t know where to begin, using reading to spark interest in sports is undoubtedly an excellent approach. Searching for “sports” as a keyword on the Public Library of the Cultural Affairs Bureau website reveals over 2,000 related resources, ranging from professional training guides to inspirational sports stories. Why do sports and reading create such a chemical reaction? Let’s “leap” into the sea of books and explore their mysteries and charm!

“Sports and reading are the same in essence.” In the eyes of badminton coach Lam Hou Him, the two parallel lines formed by sports and reading, which are two seemingly non-intersecting parallel lines, share an intrinsic connection: they are both pathways to achieve self-improvement.

The word “sport” is often associated with competition, and Lam Hou Him believes that ancient warfare and modern sports competition share a lot in common. The Chinese Military classic The Art of War by Sunzi, written by the famous military strategist Sun Wu, systematically elaborates on various aspects of military operations, including strategy, tactics and principles of warfare. Lam admits, “I admire ancient militarists greatly because war requires sacrifice, so their strategies would be more comprehensive, which is why I would like to learn about their wisdom.” Therefore, he combines the concepts he learnt from The Art of War by Sunzi with his teaching, in a way just like salt dissolves in water.

As a former registered Badminton World Federation (BWF) ranking points player and an honorary player of the Badminton Federation of Macau, Lam Hou Him not only teaches his students badminton skills, but also guides them to think about “how to become an athlete”.“If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle,”[1] which is one of Lam’s most respected sayings. In his teaching, Lam always tells his students that competition is everywhere, and that athletes need to be aware of their physical condition, technical skills, and mental states at all times. He encourages his students to explore their own identities during practice, rather than blindly following other people’s patterns, in order to achieve “self-awareness”.

Getting an insight into your opponent’s athletic status is also crucial, according to The Art of War by Sunzi. Lam Hou Him was particularly impressed by the phrase “helpful circumstances” in the saying, “While heeding the profit of my counsel, avail yourself also of any helpful circumstances over and beyond the ordinary rules”. Using water as an example, he pointed out that water changes its shape according to different containers, which is also important for athletes to remain adaptable rather than fixed. He also shared the concept of “intelligencebased strategic calculations”, which refers to the ancient practice of holding ceremonies at the temple to make tactical dispositions before going to war. Only those who know both their enemy and themselves can formulate corresponding strategies for the entire situation before a competition.

Through reading The Art of War by Sunzi, Lam engaged in a dialogue with the past, distilling the wisdom of the book and integrating it into the context of his life. These concepts are not only applicable on the sports field but can also extend to various aspects of daily life. When cognition and action are unified, individuals can achieve success in all endeavors.

[1] Sun Wu, The Art of War by Sunzi (Spring and Autumn Period), Beijing United Publishing Co.,Ltd., 2015, 17.

In a busy life, how can one balance diverse interests? Kam Wai Tong has valuable insights in this area. Over the past four years, apart from taking care of his family and career, he also serves as the chairman of the Macau Association of Reading and Popularization, organizing nearly 50 reading events. As a longdistance running enthusiast, he has participated in 13 marathons and 3 trail races. When asked if he faced challenges in maintaining this balance, he surprisingly replied, “There are no challenges.”

Kam compares reading and exercise to eating and sleeping. He believes that challenges often come with stress, but when a certain activity becomes a habit, it is no longer seen as a challenge, but rather as a part of daily life. For him, the key to cultivating habits lies in time management, and he regularly sets exercise plans for himself.

In Kam Wai Tong’s exercise plan, five days a week are designated as workout days. Every morning, he checks the comprehensive data on his smartwatch, including heart rate variability, sleep quality and physical recovery status, and uses this information to decide whether adjustments to his training volume are needed. Meanwhile, in order to avoid chronic fatigue syndrome, which is the accumulation of fatigue from continuous running, he intentionally schedules two rest days each week to scientifically maintain the sustainability of his plan.

A wonderful chemical reaction can occur between exercise and reading. Kam Wai Tong shares that after establishing his exercise habit, he can quickly enter a reading state within a minute, with a level of focus significantly higher than before he developed this habit. As a result, he often schedules his reading time after exercising.

Kam Wai Tong reads a book each week, adjusting the reading duration based on his mental state that day. To avoid being unable to effectively digest the content after reading, he does not impose strict limits on the "quantity" of reading, but instead reasonably adjusts his reading expectations. When he feels energetic, he will read for one to two hours; when he is fatigued, he reduces the reading time to about half an hour. He chooses books based on his daily state, encompassing categories such as literature, psychology, and history, selecting as needed.

Reading can drive psychological and cognitive changes, while exercise embodies the application of knowledge, with both mutually interwining with each other. Kam reinforces the pillars of his life through reading constantly and stepping forward, hoping that by sharing his experiences, he can inspire more people to walk alongside him.

The name “Wing Chun” is likely familiar to all readers. It is not only a traditional Chinese martial art (wushu) but also a national-level intangible cultural heritage. Learning Wing Chun through reading not only comprehends the spirit behind this practice, but also enhances interest in Wing Chun itself.

To help readers get started with Wing Chun, Lei Kin Hou, known as “Wing Chun Master of Macao”, recommends The Book of Wing Chun From-sets: Tiny Idea, Detecting Hand-Bridge and Darting Fingers (Siu Nim Tau, Chum Kiu, Biu Jee). He noted, “The book emphasizes the teaching of techniques and covers all aspects from the breath (qi) to forms (taolu).” Through the dialogue with Master Chu Shong Tin in the book, readers will deepen their understanding of Wing Chun techniques, including the use of each joint, the angle of the feet, and the standing posture.

Learning Wing Chun not only enables self-defence and physical fitness, but Lei also reveals the commonalities between reading and exercise. He shares an example of Tiny Idea (Siu Nim Tau), an entry-level form of Wing Chun, as follows: ‘Siu Nim Tau starts with tiny ideas, and you have to calm your mind and empty your thoughts to absorb the entire set of skills.” This process is similar to reading, as it also requires focus to be fully engaged and to digest knowledge. Furthermore, ‘one of the characteristics of Wing Chun is the coordination between the right and left hands, which means that learning Wing Chun well requires coordination of both hemispheres of the brain.’ Therefore, practicing Wing Chun can enhance the coordination of both sides of the brain, and improve the effectiveness of reading and learning.

Lei has specifically selected the Guarding Hand technique to help readers mobilize their wrists. Readers might consider incorporating tendon movement during their reading routine, achieving a dual combination of reading and exercise!

Tips

1.Breathing technique: It is advisable to use abdominal breathing during exercise, maintaining a steady breathing pace to avoid going too fast.

2.Movement frequency: It is recommended to alternate each movement three times on both sides. If time allows, aim to continue for 10 to 15 minutes to fully mobilize the body.

Hushou (Protective Hand)

Purpose: To strengthen wrist strength and enhance flexibility and coordination.

Method: As shown in the picture, open one hand naturally, firmly lock the wrist joints, and use the elbow to drive the movement. Rotate the fingertips inward and then toward the ceiling, and proceed with the internal circular movements. During this process, pay attention to the sense of resistance in the wrist, as this embodies the effectiveness of the exercise.

Exercise can effectively promote comprehensive development in cognitive, physical, and psychological aspects. Sports research scholar Ning Ziheng even describes it as a treatment method without side effects. Surprisingly, there is also an interaction between reading and exercise, with both complementing each other. Next, Ning will delve deeper into this phenomenon for us.

1. Pre-exercise reading: stimulating interest and motivation

Reading goal-related books can increase the conversion rate of readers' behaviour by 20%. Ning shared that these books include topics such as sports psychology, fitness tips, or biographies of sports legends. They help readers develop relevant awareness and gain a deeper understanding of the benefits of exercise, thereby stimulating interest and motivation.

2. Reading while exercising: alleviating monotony and fatigue

Ning uses running as an example, pointing out that runners who listen to stories with plots while running can distract themselves from the monotony and physical discomfort of the exercise. Participants who listened to audiobooks while running can averaged an additional 12 minutes compared to those who only listened to music. At the same time, readers can easily absorb knowledge during their workouts.

3. Post-exercise reading: enhancing learning and memory

After exercise, the concentration of Brain-Derived Neurotrophic Factor (BDNF) increases, putting the brain in a highly active state. Ning indicated that engaging in 15 to 30 minutes of reading during this period can quickly transition one into a learning mode. The retention of learning and memory after exercise is 20% higher compared to sitting for extended periods, which helps enhance information absorption and memory.

Tips for Readers

Finally, Ning Ziheng has thoughtfully provided readers with strategies to combine reading with exercise, aimed at helping them put what they read into practice:

1. Set dual goals: Reward yourself with a book you desire after completing every ten workouts.

2. Schedule fixed times: After every workout, read for 10 to 15 minutes to form a habit, consolidate knowledge, and enhance cognitive abilities.

3. Synchronise reading lists with exercise plans: Create a list that includes both reading books and exercise mileage, and track your progress on reading and exercise goals to motivate yourself.

4. Combine social interaction: Join online or offline book and exercise clubs to share progress and experiences, enhancing social interaction.

The combination of reading and exercise can help us establish a spiralling upward lifestyle. So, how can we integrate reading and exercise into our lives and build long-term habits? Four interviewees shared practical advice, using exercise as an example at different stages, hoping to inspire readers.

1. How to set goals

Ning Ziheng: Readers can set their goals according to the SMART principle, ensuring that goals meet five criteria: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, if you want to improve cardiovascular fitness, you could set a goal of “completing 10 runs within a month”. This goal is both challenging and achievable for individual. By recording exercise duration and distance, you can effectively track progress and ensure continuous improvement.。

2. How to execute the plan?

Lam Hou Him: Readers should take immediate action after setting specific goals. The most important aspect is to build confidence during exercise and to feel the joy and sense of achievement it brings. Once confidence is established, the body will naturally send the signal of “I am ready”, which enhances execution. Additionally, a reward mechanism is crucial. After completing a workout, you can engage in activities you enjoy or purchase items you desire to motivate yourself.

3. How to adjust your mindset?

Lei Kin Hou: We can learn to adjust our mindset through exercise. Take Wing Chun as an example, it emphasizes the calming of both body and mind, using diaphragmatic breathing during exercise. When inhaling, direct the breath (qi) to the lower abdomen (dantian) and feel the inner strength; when exhaling, slowly release the breath (qi) to relieve tension and stress. This coordination of breathing and movement requires complete focus and is an effective way to adjust your mindset.

4. How to review the plan?

Kam Wai Tong: This mainly involves daily monitoring and monthly reviews. Every morning, I quantify and assess whether my body can meet my training goals based on data from my smartwatch, making necessary adjustments. Each month, I conduct a comprehensive review of my weekly schedule. This helps me evaluate whether significant changes are needed in intensity or load to ensure the effectiveness of my training.

How can the content of books be integrated into daily life? How can reading and exercise be balanced? What commonalities exist between exercise and reading? Academically, how can we explain the scientific reactions produced by these activities? How should we formulate a plan? Through sincere sharing, the four interviewees combine theoretical depth with practical warmth, paving a “runway” for readers. They hope everyone can take steps to experience the dual movement of body and mind, leading to a lasting lifestyle.