Jun asked:
"What's the normal expat exercise routine ?
As I've mentioned several times in the past we're all as different as the leaves on a tree.
I will say that I've seen two distinct categories I can place expats in as it relates to taking care of their health in general;
Category 1: Drinkers. Being those who seem to view alcohol as being a privilege of retirement who consume alcohol on a regular basis.
Category 2: Those who don't.
I was firmly planted in category 1 during my holiday years...have absolutely no regrets, but when it came time to retire my priorities changed - and changed dramatically. I knew I couldn't have my cake and eat it too. If I wanted to live a long quality life after retirement my health had to become priority #1. In order to accomplish this daily exercise, coupled with healthy eating habits and healthy life environment had to become part of my new lifestyle. I didn't at the time, and still don't believe there are any shortcuts.
My routine:
5:00 AM
Up and out at 5:00 AM before the sun rises. Ten laps (one hour/2.5 Km) brisk walk around our fitness park - followed by 30 minutes of alternating stretches - followed by 30 minutes of Tai Chi meditation which I do along our coastline.
7:00 AM
After a short stop at our local market I return home (Jai is just getting out of bed) where I alternate between spending 1 hour doing resistance training or working on my rowing machine. Note that both weight bench and rowing machine I have are the fold-up type and don't take up much space.
8:00 AM
Breakfast - alternating between mixed berries over muesli - oatmeal with whole grain bread - or eggs. A far cry from the belly-busting steak & egg with fried potatoe breakfasts I grew up with.
10:30 AM
Spend time with Jai doing odds & ends.
Depending on the depth and scope of odds & ends I either go swimming at 11:00 AM or 2:00 PM...
My diet consists of high-protein/high nutrient food supplemented with whey protein isolate (64 grams/day), probiotic, fish oil, and a good multi-vitamin. I avoid fried food, but when I do fry I use only coconut and olive oils. Drinking green tea and incorporating Thai herbs in evening meals is also a regular staple.
You can see from this brief outline that it's more than just exercise...it's a lifestyle.
I'm not suggesting that others do as I do. As a matter of fact I'm not recommending anything to anybody. I simply chose this lifestyle for myself because I firmly believe it's adding years on my life and allowing me to enjoy each moment to the max.
As a side-note: I highly recommend expats consider the advantages of a rowing machine. It is truly the best full-body exercise you can do...great for seniors...works all muscle groups...firms the tummy and butt...boosts the immune system tremendously...and goes a long way to helping prevent heart and lung problems. Simply the best for seniors IMO. They sell the fold-up types suitable for a bedroom on Lazada. The wisest investment you'll ever make.
Cheers