Taking time for yourself and developing day to day habits that nurture the body and feed the sprit allow change and growth to evolve through small adjustments, good systems and beneficial processes.
“The Mind leads the body. Through countless mindful repetitions, the mind teaches the body good habits that become automatic.” (Kenni Lee Burgess)
There is no formula nor one size that fits all, after all we don’t all have the same bodies, stamina or capacity, and it also depends on your personal objectives and goals, but regular practice of Tai Chi and Qi Gong will help the movements to sink in to motor memory and repetition will help to strengthen the body. Then, once you have a grasp of some postures and the form, there is so much more to experience. Tai Chi is a journey, not an end point.
The intention of maintaining a consistent practice of healthy exercise is to refine what is learned. Repetition without intent is meaningless. On the other hand, refinement is with intent to improve. Every insubstantial step forward becomes a substantial step linking to the next set of refinement. “師父领进门，修行在个人” Teacher can show you the way but the practitioner’s own effort decides what level of learning they attain.
“Consistent, unhurried practice of Tai Chi wins every time” (Howard Gibbon)