OPINION: Morning 3K, Keep going

My day begins with what I call a “morning 3K.” Since January, this routine has quietly reshaped my life. In summer, I rise at 5:30 a.m.; in early winter, at 6:30. As dawn breaks, I drink a glass of water and head to a nearby park. After a brief warm-up, I run three kilometers in about twenty minutes. 

The seasons have changed around me—spring, summer, fall, and now winter. In summer, sweat pours down, and I rinse my face with cool water. Even in late fall, I feel heat radiate from my body. After the run, I sit and listen to the world waking up. I never knew birds were so busy at dawn. This hour brings me a quiet, immense happiness. When my breath steadies, I stretch lightly to wake my joints and muscles before heading home. That single hour has become the most precious part of my day. 

This routine is more than just exercise. It is a ritual—a commitment to how I want to live. Before I began, I was worn down, living apart from my family, often drinking alone. As age crept in, so did loneliness and insomnia, clouding both body and mind. Choosing to move was, in many ways, choosing to live again. And the impact has been profound. 

The first gift was physical. Sweating in the morning stabilized my blood sugar, which had climbed from frequent drinking. My doctor confirmed the improvement, and I feel it every day. Mornings have become my clearest hours. I used to depend on coffee after lunch; now my focus holds naturally. My body sustains my mind instead of holding it back. 

Diet matters just as much. I don’t think, “I exercised, so I should eat less.” I eat well. My meals are simple: cabbage, cucumbers, tomatoes, and olive oil with soy sauce and vinegar. I always add eggs, tofu, or meat to maintain muscle. I don’t fear carbohydrates; I eat enough to recover. Preparing every meal myself feels like an act of self-respect. While it’s comforting when someone cooks for me, there is real satisfaction in nourishing myself with my own hands. 

Since starting this routine, my concentration and memory have sharpened. At sixty, it’s natural to expect decline. I certainly felt it—I was easily distracted, unable to sustain deep work. But after raising my heart rate each morning, I process daily stimuli more calmly. As a researcher, I spend hours analyzing complex data. Afternoons once felt impossible; now I focus longer and think more clearly. My writing comes faster, and information stays with me. Sometimes I regret not beginning sooner, but I remind myself: change is always possible, no matter the age. 

Sleep, too, becomes fragile as we grow older. I struggled to fall asleep and stay asleep. Since I began these morning routines, my nights have softened. By 10 p.m., I’m naturally sleepy, often dozing off while reading or watching TV. It’s not perfect, but it’s worlds better. Good sleep fuels my mornings, and good mornings strengthen my days. A gentle, sustainable cycle. 

In January, I added bodyweight exercises. I set simple daily goals: three sets of ten pull-ups, three sets of twenty push-ups, ten minutes (or one hundred reps) of squats, and three sets of one hundred calf raises. The key is consistency. I once thought daily exercise was unrealistic, but one habit changed everything: recording. Each day, I jot down what I did in a small notebook—not a sleek app. Seeing the pages fill up pushes me forward. For anyone struggling to maintain a routine, I recommend this humble tool. A small notebook can be a powerful companion. 

This morning, I ran another three kilometers. How long can I continue? Each day, I renew the promise to sustain this rhythm for life. Someday, I may slow down or shift to walking, but that doesn’t matter. What matters is the will to care for myself. Waking up and moving toward a healthier day is something I never want to lose. And each time I stand before the pull-up bar, I tell myself the same simple words: 

Keep going.