I’ve always found it a little egocentric when people build entire websites just to talk about their personal exercise routines—but here I am doing the same thing. Maybe it’s not so bad after all. I try to stay transparent when I speak on this topic. I’m not an expert on anyone else’s body. I might be a bit of a maverick with my own, but even that understanding is still evolving—just in time, I guess, to be older and reflective enough to write about it.
I may not look like much now, but in my 20s, I was an incredibly fast runner, agile, with endless cardio and stamina. I was also a skydiver—not exactly a physically demanding sport, but definitely one that required mental toughness, fear management, and quick thinking. That kind of cool-headedness under pressure is something any athlete—or soldier—would value.
These days, my practice is yoga. Not because it’s trendy or spiritual, but because it’s efficient. I don’t need a gym to keep myself strong and flexible. Whether by the bedside, in a hot room, or on a marble bathroom floor, yoga gives me everything: calisthenics, mindfulness, and breath control. It keeps me present.
The Quick Routine: No Excuses
When I’m pressed for time, I rely on a simple routine—no yoga mat, no video, no excuses. I start with 50 push-ups. If I’m nursing shoulder weakness, I do them on my knees. Half the resistance, but I still get the movement and heart rate boost. From there, I do forward thrusts—rocking from a bent-knee position into plank and back again. Sets of 20, aiming for 5 rounds (3 if that’s all I can muster that day).
Then I do a backward bend—wheel pose if space allows. I add one round of shadowboxing, like we did in the sport of Thai Boxing. I competed for years and won most of my fights. What those years taught me was simple: drill until it's automatic. And build your cardio until you have no fear of running out of breath or burning out.
Everything ties back to the breath. Cardiovascular training is breath training. You’re conditioning your lungs and nervous system. Sometimes you need a formal class. Other times, the only space you have is a cramped bathroom. Either way, movement matters.
Movement vs. Stillness
Sometimes all you have is pogo jumps—just bouncing in place, landing softly on the balls of your feet, and focusing on your breath. I recommend creating a few go-to 10-minute and 20-minute routines. Practice them until they become second nature. Perfect the form. You can shadowbox in a tiny space without roundhouse kicks. Use elbows, jabs, head movement, and knees—whatever the space allows.
In the ring 20 years ago, I jumped rope religiously. Now I just jump in place. Still works.
I think of exercise in two broad categories:
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Stillness – Holding postures and breathing through muscle fatigue, like in yoga. This builds muscular endurance, flexibility, and strength.
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Motion – Dynamic movement, like in sports or cardio training. Arms and legs moving, heart pumping, breath elevated.
Neither is superior. In fact, they enhance one another. Strength built in motion supports stillness, and the stability gained in stillness supports powerful movement. On days full of action—running, lifting, sports—you're training in one mode. Balance it with moments of stillness: a handful of postures held with deep breath and awareness.
Final Thought: Mix It Up
The key is to respect both stillness and motion. They’re partners in strength and longevity. Don’t neglect one for the other. On busy days, find 5 minutes. On spacious days, go deeper. And above all, stay connected to the breath—it’s the foundation of it all.