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So Many Exercises, Which Ones To Do?
June 28, 2012

So Many Exercises, Which Ones To Do?

Last time I counted there were over 100 different exercises and self-help techniques and tips on my websites. It's no wonder I get emails from people who feel overwhelmed and want to know how to start and which exercises they should do.

Apart from asking them what specific problem or goal they have, I tell them what my routine is like. After all, I've been following the Chinese way of health and showing others since 1987, so I have a good idea of what to do and when.

Generally, this is what I do daily:

1. Pre-breakfast drink, e.g. lemon juice in water, or honey in water.

2. Pre-breakfast workout from 15-40 minutes depending on how I feel and my schedule that day. I exercise outside or if it's raining or too windy, inside near an open window. Basically, I do the Long Life Exercise Program. This loosens me up, gets my blood moving and puts me in a good mood for the day ahead. I may add a couple of exercises from another program if I feel the need, e.g. some extra acupressure or self-massage techniques.

3. Sit quietly for 5 or 10 minutes while doing nothing but enjoying a pot of green tea.

4. Breakfast is usually rice congee (a kind of porridge but more watery than a typical porridge) with maybe an egg poached in it, flavored with a pinch of sea salt and some finely chopped chives on top. Sometimes I just have green tea then a fruit breakfast of apples or paw paw (papaya) or grapes. Usually this is if I overate the night before and still feel a bit full, or sometimes I just crave fruit.

5. Lunch. Today's was typical - steamed fish, lightly stir-fried green vegetables and soup. I do eat steamed white rice (a staple here in China) but prefer rice as a congee for breakfast, or if fish and veges aren't filling enough.

6. After-lunch walk for 20 or 30 minutes. It's summer here now and very hot and humid so walking is enough to get my heart pumping and body sweating.

7. Dinner is similar to lunch (stir-fried veges, soup) but instead of fish (or steamed shrimp), a meat dish. Lunch or dinner may also just be a bowl of soup noodles with some green vegetable and thin slices of meat in it.

8. Snacks, such as fruit, seeds (e.g. sunflower), banana and honey smoothie, vegetable juice. I am not fanatical about health, though, and sometimes eat (and enjoy) pizza, chocolate and beer. Moderation is the key.

9. Once a week or so I have a sauna (to sweat out toxins) then a massage (to get rid of knots and kinks, physical and mental). Regular sauna-massages are a good preventative too.

10. Whenever I feel tired or stressed or foggy-headed I spend 5 minutes doing exercises like the bellows breath and maybe some self-massage.

11. I usually sleep well but if I've been having trouble sleeping or if something has been on my mind and may stop me sleeping then I'll do some of the Evening/Sleep Program before bed.

12. If I get sick with a cold perhaps (rare for me) then I'll do stuff that's in the Common Cold Program or maybe make a remedy from the Chinese Home Remedies e-book. If I'm not feeling better after a couple of days I'll go and see a herbalist. Rarely do I take Western medicine. I do have annual Western medical checks though.

13. Always, I have a bottle of White Flower Oil, or similar, with me when I travel, for aches and pains, headache, stuffy nose and many other uses.

14. Having said all this, some days I do virtually nothing that's healthy - no exercise, McDonald's breakfast, a night out in a bar, but I enjoy it and do not feel guilty about it, which is important.

15. However, I always try to be positive, cheerful and easy going. Chinese medicine says that negative emotions (over time) are extremely bad for your health.

I could add more, folks, but then this article would itself become overwhelming, wouldn't it.

Got a question or comment? Let me know.


Tip: Create a new email folder and save each health tip for easy access later - you never know when you might need one of them!

About the Author

Matthew Scott is a professionally trained Chinese medicine practitioner from Australia. In 2000, after ten years in private practice, Matthew went to China to further his studies for a few months. He’s been there ever since, immersed in the culture, raising a family and showing people worldwide the Chinese way of health.


Programs under $25 for Long Life, Anxiety, Sleep, Common Cold, Neck, Lower Back, Headache, Waist, Knees, Self Massage Techniques.

Chinese Home Remedies E-book, $9.95.

Holistic Health Reports under $5 on Diet, Breathing, Skin Brushing.

Self Help Products

Chinese Herbal Guide for consumers.

Visit Matthew's websites for more info.

The content of this email is not to be considered as medical advice. Always consult a doctor or other qualified health professional before starting or changing any health or fitness program.

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