On the road to wealth accumulation, Buffett's saying "Get rich slowly" has deeply resonated with people.
Similarly, when it comes to physical health, we should also follow the principle of "Get strong gradually."
Long-termism tells us that quantitative change leads to qualitative change.
We should allow ourselves to progress step by step and continuously improve.
For me, yoga has become an integral part of my life. If I don't practice for a few days, my body feels stiff and lacks the sense of stretching. Recently, when I met with friends, everyone mentioned that as they age, their muscles gradually atrophy, and it's time to incorporate strength training.
I began to look for a way that suits me. It must be simple and sustainable.
Squats and push-ups came into my view. I learned about their advantages and decided to integrate them into my daily yoga practice.
Where are the advantages of squats and push-ups?
1、Improve health indicators and enhance heart and lung function
- Doing a certain number of squats and push-ups every day can effectively stimulate the heart and lung system, increase the metabolic rate, and promote blood circulation.
- Long-term persistence can enhance the function of the heart and lungs, making you feel more relaxed and less fatigued in daily activities such as climbing stairs and walking for a long time.
- If it's very difficult to complete 100 at the beginning, start with 20 per day and gradually increase.
- Personally, I find squats easier than push-ups because my arm strength is not enough.
2、 Improve posture and shape a fit figure
- Push-ups: Strengthen the back and core muscles, correct rounded shoulders and hunchback, and make the posture more upright. At the same time, it can exercise the pectoral muscles, enhance the upper body lines, and show a confident posture.
- For women who have weak arm strength and loose muscles, practicing push-ups is one of the best ways to enhance upper body strength.
- Squats: Strengthen the lower limb muscles, enhance the buttock curves, make the legs look longer and firmer, and create an ideal buttock-to-leg ratio.
"The minimalist "king" for anti-aging among middle-aged people: Squats - the move that reveals youthful appearance" , click here to read .
3、 Enhance muscle strength and delay aging
- Push-ups: Strengthen the back and core muscles, correct rounded shoulders and hunchback, and make the posture more upright. At the same time, it can exercise the pectoral muscles, enhance the upper body lines, and show a confident posture.
- Squats: Strengthen the lower limb muscles, enhance the buttock curves, make the legs look longer and firmer, and create an ideal buttock-to-leg ratio.
4、 Improve mindset and enhance psychological resilience
- Strength training shapes the body, but in fact, it can also train the mind. It trains confidence and psychological resilience. It promotes the secretion of dopamine, which can relieve stress, anxiety, and low mood, and helps establish a positive mindset to face life's challenges.
My start--- Follow the "gradually become stronger" principle.
Life is a long journey. We don't have to rush to become anyone else; we just need to focus on becoming a better version of ourselves.
The best starting point is often the simplest: start with 20 squats and 20 push-ups every day. There's no need to strive for perfection; just maintain regularity and try to increase the number slightly or improve the quality of the movements each week.
The key lies in "continuity", not "strength".
I admire Zhang Chaoyang, the CEO of Soho, for his unwavering commitment to "long-termism". This is mentioned in this article：“Zhang Chaoyang's long-termism, a law of quantitative change that even ordinary people can implement”， click here to read .
For me, when I realized that the yoga practice lacked the element of strength, I began to naturally incorporate squats and push-ups into my daily routine. I don't seek excess, nor do I force myself; I only do it when my body and mind feel comfortable.
The goal is to make this combination a natural habit like breathing. This is a physical practice and also a mental cultivation - accumulating strength slowly and achieving transformation through persistence.
I believe that as long as you start moving and allow yourself to "gradually become stronger", you will gradually feel positive changes in your body: it becomes more flexible, stronger, and has a more upright posture; your inner self will also become more calm and resilient.
Time never fails those who take their health seriously - every step you take counts.
----------The article was last updated on Jan 4, 2026.
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