Back in October 2024, I made a decision that changed the trajectory of my health: I started practicing Taichi and doing passive pull-ups—just 3 sets a day, five days a week, each set only 30 seconds long.
It didn’t feel like much. But the results have been surprisingly powerful.
🌱 The “Before” Snapshot
When I began, my body felt like a collection of complaints:
- Right shoulder pain
- Back pain
- Hip pain
- Tailbone pain
- Even frontal sinus pain (yes, really)
Fast forward to today—my right shoulder pain is completely gone.
Even more importantly, I’ve built something I didn’t have before: confidence and cadence. I now know how much to push and when to rest. That self-awareness has been a quiet superpower.
🧭 What’s Next? My Updated Health Blueprint
I’m now ready to level up. Here’s the new plan to continue building a healthier, pain-free body, especially designed for people like me — folks who sit a lot, think a lot, and still want to move well.
🥗 Nutrition Rules
- Fizzy Drinks: Max 2 cans per week (my apologies)
- Millet Porridge: 3 times a day — simple, warm, and gut-friendly
- Meat/Veg/Rice/Bread: 3 times a day.
🫁 VO₂ Max: Walk with Weights
- Goal: Walk 5 times a week with wearable weights
- Start Point: 2 pieces of metal per leg. Aiming for 1KG per leg after a year.
- Cadence: 3 minustes fast walking and 3 minutes slow wallking as 1 set, do 8 sets per session.
🤸 Flexibility + Warm-up (3 Sets of 10 Reps Each)
- Scissor Squat
- Single Leg RDL & Deep Split Squat
- Nerve Floss
- Knee Bends
- Single Leg Stretch
- Standing Hamstring Stretch
- Horse Stance
- Middle Split
Why? These help reduce joint stiffness, improve mobility, and prevent injury.
🏋️ Strength Training (All Exercises Start at Level 1)
Max reps: Build up to them, but never force.
- Squat: Sit-to-Stand, 3 sets (max 20 reps)
- Push: Chest Band Push, 3 sets (max 20 reps)
- Pull: Resistance Band Pull, 3 sets (max 20 reps)
- Hip: Glute Bridge, 3 sets (max 25 reps)
- Movement: Staircase Drills (Low & High), 3 sets (max 20 reps)
🧘♂️ Stability & Qi Movement: Chen Style Taichi (3x Daily)
One of the biggest game changers for my stability, coordination, and inner calm has been committing to Chen Style Taichi, practiced three times a day.
✨ Final Thoughts
It’s easy to think we need a fancy gym or intense programs to get stronger. But what I’ve learned in the past year is this:
Consistency, not intensity, is what truly heals.
I’m not chasing aesthetics. I’m chasing a pain-free, functional body that lets me move well at 46 — and 96 (even bigger number…)
If you’re sitting at a desk all day and thinking about getting started, don’t overcomplicate it. Just move. Even 30 seconds at a time.
#HealthOverHype #LightTraining #TaichiHealing #AliAbdaalStyle #DeskWorkerFitness #BodyConfidence
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