How Daily Habits Can Quietly Harm the Body: A TCM Perspective

In today’s fast-paced world, much of our attention is focused on big events, dramatic illnesses, or sudden changes. But according to Traditional Chinese Medicine (TCM), it is often the subtle, repeated patterns of daily life — how we sit, move, rest, and focus — that quietly shape the state of our health.

A classic TCM teaching reminds us:

看东西久了，容易伤血；

卧床不动久了，容易伤气；

坐得太多，容易伤肉；

站得太累，容易伤骨；

走得太多，容易伤筋。

Translated, it means:

“Looking at things for too long harms the Blood; lying still in bed for too long harms the Qi; sitting too much harms the muscles; standing too long harms the bones; walking too much harms the tendons.”

Let’s explore what this means — and how you can protect your health with small but powerful changes.

👁️ Staring Too Long Harms the Blood

In TCM, the eyes are connected to the Liver, and the Liver stores Blood. Extended visual focus — whether reading, working on screens, or even fixating emotionally — consumes Liver Blood. This can lead to dry eyes, blurry vision, headaches, irritability, or even insomnia.

Modern impact:

With the rise in screen time, many suffer eye fatigue without realizing it’s a sign of internal depletion. Rest your eyes regularly, look into the distance, and nourish your Liver with foods like dark leafy greens and goji berries.

🛏️ Lying Still Too Long Harms the Qi

While rest is essential, prolonged inactivity — such as bedrest or a sedentary recovery — weakens the movement of Qi, the vital energy that animates all bodily functions. Qi needs motion to circulate. Without it, digestion slows, immunity drops, and fatigue increases.

Modern impact:

This is especially relevant for those recovering from illness or in low-motivation states. Gentle stretching or deep breathing can help Qi move again, even from bed.

🪑 Sitting Too Much Harms the Muscles

The Spleen governs the muscles in TCM, and its function is closely tied to movement and digestion. Sitting for long hours compresses abdominal qi, slows circulation, and leads to muscle stiffness or weight gain. Over time, it can even affect mood and appetite.

Modern impact:

Many office workers and students live in this imbalance. Regular breaks, standing desks, and mindful posture help prevent depletion of the Spleen and maintain muscular health.

🧍‍♂️ Standing Too Long Harms the Bones

The Kidneys govern the bones and store the body’s deepest essence (jing). Prolonged standing taxes this essence, especially in weak individuals or those with preexisting Kidney deficiency. Signs may include backaches, joint fatigue, and a deep sense of exhaustion.

Modern impact:

Retail workers, nurses, and others who stand for long periods need Kidney support. Warming the lower back, staying hydrated, and adequate sleep are vital.

🚶 Walking Too Much Harms the Tendons

Tendons are ruled by the Liver, which also controls flexibility and coordination. While movement is generally healthy, overexertion through excessive walking, especially on hard surfaces, can stress the tendons. This leads to tightness, spasms, or weakened flexibility.

Modern impact:

Endurance athletes, over-zealous walkers, or people commuting on foot may notice stiffness or chronic strain. Balance activity with recovery, stretching, and rest.

🌿 The Wisdom of Moderation

This ancient teaching reminds us that health isn’t just about doing more — it’s about doing things in balance. TCM sees the body as a dynamic system constantly seeking harmony. Every posture and activity should be in proportion to your constitution, age, lifestyle, and current energy levels.

In the words of the classics: “生病起于过用” — Illness arises from overuse.

So instead of waiting for burnout or breakdown, pause. Observe your daily patterns. Are you sitting too long? Walking too much? Sleeping without movement? Your body is whispering long before it ever screams.

🌸 Simple Adjustments for Daily Balance:

• Follow the 20-20-20 rule when using screens: every 20 minutes, look 20 feet away for 20 seconds.

• Incorporate light movement after lying or sitting for long periods — even a few minutes of stretching helps.

• Rest your legs if you stand all day — elevate them and massage your lower back.

• Alternate walking with rest, especially if your routine involves long commutes or hikes.

Your body holds ancient wisdom. Listen to it daily — and you’ll cultivate health that lasts a lifetime.

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