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2) Physical Health (Your Body Is Infrastructure)

Fitness for Busy Immigrants

Muscle is the organ of longevity.

After age 30, you lose muscle every year. Lifting weights 2 to 3 times a week protects your bones and helps manage blood sugar.

Zone 2 (Steady State): Brisk walking or light jogging where you can still hold a conversation. This builds the mitochondria in your cells. Aim for 150 minutes a week.
HIIT (High Intensity): Sprinting for 30 seconds, resting for 30 seconds. Do this once a week to boost your VO2 Max.

Too busy to go to the gym?

15 minutes of bodyweight squats, pushups, and lunges in your room is 90% as effective as a 1-hour gym session for general health. Consistency beats intensity every time.

Sitting for 10 hours a day kills your hip mobility and rounds your shoulders.
Every 60 minutes, do a 1-minute stretch. Look up Pavel’s Prying Squat or Deadbugs to keep your core and hips alive.

Record your progress

Mark this subsection complete to track your progress.