My experience with Zhan Zhuang.

I started daily practice in April, 2018. 6 poses, 2 minutes in each pose. It was difficult for the first 2-3 weeks. Then overnight I went from struggling to hold poses for 2 minutes to able to maintain each pose for 5 minutes. It wasn't easy but it wasn't as hard as 2 minutes in each pose the day before. I read that such overnight differences are typical. I do not know how that happens.

In the Fall of 2018 I had bronchitis and the flu, which set my progress back. In February of 2019 I had a flare up of inflammatory arthritis which also set me back, especially my balance. My balance was also affected by a bunion that cropped up on my left toe in January. No longer could I close my eyes without getting wobbly. There probably were side effects of the methotrexate I took for the inflammatory arthritis. In May of 2020 I stopped taking the methotrexate. For 2 months, mid-March until mid-May I did not go outside. I gained some weight which also affected my practice. But I continued daily practice even during those setbacks. By July I was (careefully) going for walks and paying more attention to my eating.

Since then I have shed 15 pountds more than I had gained. My balance is not a problem. My strength and agility is as good as it has been since I began practicing. My senses are sharper. Point is that there are ups and downs to health, which in turn affect fitness level. But my will to practice has always been there. Indeed there has never been any dissonance, any need to push myself to begin or complete practice. It helps that I can practice at home, no clothing or equipment needed. Occasionally it is hard to find the time.

Zhan zhuang is not the only exercise I do. First thing out of bed I do three stretches to open up my breathing. Soon after I do a series of eight stretches known as the Ba Duan Jin. A couple of hours after breakfast I do about 45 minutes of zhan zhuang, eight poses for 5 minutes each. In the late afternoon I do one pose for 20-30 minutes. Whenever it fits I do a sitting meditation for 15-30 minutes. I also do isometrics immediately before or after the standing and sitting meditations - high plank, side plank, low plank, bird dog, wall sit, calf raise, banana, static beast, superman, glute bridge, straight bridge. I do improvised qi gong whenever I feel like but not every day - swimming dragon especially. In total 90-120 minutes of exercise a day. No equipment or special clothing for any of it. I rarely sweat at all

I don't know how complete or incomplete my routine is. I am not trying to progress, just to maintain good muscle tone, flexibility, agility, and a healthy weight. Periodically I change my routine a little.

There have also been health benefits, physical and mental. Several years-old injuries and ailments disappeared or dramatically improved. My mind is clearer, sharper. I am more relaxed. My core fitness is better than it ever was when going to the gym or running.