I start my day my warming up my body - and in the 100 days since I began the training, the pain, soreness and stiffness that I used to feel each morning in my hands is 100% gone. I come from a long line of people with arthritis so that is a major benefit for me.
I'm taking less asthma medication
I can do 15 fairly slow-motion dive-bomber pushups on my fingertips where before I could do zero
I can sit down in a horse stance for 15 minutes without a problem and sometimes longer.
I 've improved how well I keep my attention focused on the task at hand
I feel more connected to the ground throughout my day
I feel more relaxed throughout the day and less quick to anger
My blood pressure dropped from 119/68 to 109/59
The chronic neck pain I've been experiencing since 2004 has backed off quite a bit (though it is not gone)
So that's after the first 100 days. At this point I intend to keep up the practice.
It is my understanding that many of the older exercises can be done to one level to promote health and then carried to the next level for martial application. At this point I'm only focusing on the health level. When I feel like I've gotten what I can out of that level I'll see how I'm doing and if I've got enough energy and time to kick it up a notch. Right now I'm spending an hour a day and I'm about to go a little over that. I'm just not sure how much time I can make for it at this point.
So there's a long answer to a short question.