Many people ask me why, at almost fifty, I still have so much stamina and don’t feel tired even after doing many high-intensity activities.
Actually, there’s no secret.
I’ve been sticking to a morning workout routine for many years; I can’t even remember exactly how many.
It takes less than twenty minutes a day, never requires a gym or any equipment, and can be done right in my living room.
Step 1: Stretching
After getting up, I first do a full-body stretch.
Head forward, backward, left, and right, then in circles.
Warm up my shoulders, wrists, and arms.
To warm up my spine, I do the Taoist “Dragon Spine” exercise.
Leg stretches, kicks, and hip joint warm-ups.
Then I do a few yoga poses, like Sun Salutation, the World’s Greatest Stretch, shoulder stretches, backbends, and touching my toes.
Finally, I do two breathing stretches.
One full-lung stretch, one empty-lung stretch.
The entire body is thoroughly warmed up.
Step 2: Meditation
After stretching, I sit quietly for a few minutes.
Regulate my breathing.
Let my mind become completely calm.
Then I hold my breath for about three minutes.
I do this every day.
Step 3: Continuous Training
Next, I complete the following in one go, without any breaks in between.
40 V-ups.
40 push-ups.
200 fast rope skips.
100 double unders.
Then three minutes of fast shadowboxing (kicks and punches).
The entire sequence is done continuously.
Don’t stop.
Step 4: The Final 40 Punches
This is the step I consider the most important.
I quickly march in place, constantly pushing off the ground.
The power starts from my feet, travels through my legs, waist, shoulders, and all the way to my fists.
My whole body generates force together.
I throw 40 explosive punches in a row at my fastest speed.
Not just swinging my arms.
But truly punching out.
Getting faster and faster.
Until my breathing becomes rapid.
Until my body is almost out of strength.
Until I’m close to my limit.
I’ve always believed that training must push you close to your limits.
If you stay in your comfort zone every day, your body won’t get stronger; it will only slowly degenerate.
If you don’t advance, you retreat.
Of course, you should push towards your own limits, not someone else’s.
Twenty years old is different from fifty years old.
A beginner is different from an expert.
But no matter who you are, you should give your body a real challenge.
Twenty Minutes is Enough
The entire routine doesn’t take more than twenty minutes.
Many people say they don’t have time.
I don’t quite agree.
Twenty minutes. No need to drive, no need to go to the gym, no need to book a space.
After getting up, you can do it right in your living room.
If you can’t even find twenty minutes, the problem usually isn’t a lack of time, but a failure to prioritize your health.
Diet is More Important Than Exercise
If I could only choose one, I would even say that diet is more important than exercise.
I try my best to avoid deep-fried, pan-fried, stir-fried, pickled, and sugary foods.
I mainly eat stewed, boiled, and steamed foods.
I don’t smoke or drink.
I also don’t eat too much fruit, especially high-sugar fruits.
Many people think the more fruit you eat, the healthier you are. I don’t see it that way.
I prefer to replace some fruits with vegetables like tomatoes and cucumbers.
Of course, this is the hardest part.
I once stuck to it for four consecutive years, but eventually broke my streak due to various real-life reasons.
So I know it’s easier said than done.
A Stable Routine is a Must
I hate going to bed after midnight.
I never bring my phone into the bedroom.
I get up before 7:30 AM every day.
After getting up, I don’t touch my phone or deal with work.
I finish my morning workout first.
After the workout, I turn on my phone and start my workday.
There’s one more thing I think is very important.
Don’t change your routine because of weekends, holidays, or travel.
Go to bed at the same time on weekends as you do on weekdays.
Wake up at the same time on holidays as you do on workdays.
A true routine shouldn’t be something you follow today and give up tomorrow.
It should be the same, 365 days a year.
Why Can’t Many People Stick With It?
Because none of these things are difficult on their own.
A twenty-minute workout.
Going to bed early.
Eating less junk food.
Eating less sugar.
Spending less time on your phone.
Everyone knows this.
The truly difficult part is sticking with it for a year.
Sticking with it for ten years.
Sticking with it for decades.
There has never been a magic secret to health.
It’s just about repeating those seemingly ordinary things every day.
Finally
I’ve never considered my training to be particularly professional.
I’ve just been doing the simplest things consistently for many years.
If a person can maintain regular exercise, a consistent routine, and a healthy diet long-term, without smoking or drinking, I believe they not only have a chance to live longer, but more importantly, they can still move freely, have stamina, and have energy when they are in their seventies, eighties, or even older, instead of relying on medication and wheelchairs every day.
In my opinion, this is the kind of longevity truly worth pursuing.