Building a Realistic Healthy Routine | Learn Chinese in English

Chinese lesson set in a contemporary Shanghai everyday setting: At home, two adults choose one realistic health habit by starting with short walks before adding meals and earlier sleep..

EN → ZH / Level: B1

About This Lesson

Use Building a Realistic Healthy Routine to practice Chinese conversation, pronunciation, vocabulary, grammar, and quizzes.

Dialogue

A

我想养成更健康的生活习惯，但我总是在一周后放弃。

Wǒ xiǎng yǎngchéng gèng jiànkāng de shēnghuó xíguàn, dàn wǒ zǒng shì zài yì zhōu hòu fàngqì. I want a healthier routine, but I always quit after a week.
B

也许你想一下子改变太多事情了。

Yěxǔ nǐ xiǎng yíxiàzi gǎibiàn tài duō shìqing le. Maybe you are trying to change too much at once.
A

我通常会同时计划锻炼、做饭和早点睡觉。

Wǒ tōngcháng huì tóngshí jìhuà duànliàn, zuòfàn hé zǎodiǎn shuìjiào. I usually plan exercise, cooking, and earlier sleep all at the same time.
B

先选一个习惯，看看有什么会妨碍你。

Xiān xuǎn yí ge xíguàn, kànkan yǒu shénme huì fáng'ài nǐ. Pick one habit first and look at what gets in the way.
A

主要问题是我下班后精力不太好。

Zhǔyào wèntí shì wǒ xiàbān hòu jīnglì bú tài hǎo. The main problem is that I have low energy after work.
B

那就先从晚饭前散一会儿步开始吧。

Nà jiù xiān cóng wǎnfàn qián sàn yíhuìr bù kāishǐ ba. Then start with a short walk before dinner.
A

这样很现实，也不会太累。

Zhèyàng hěn xiànshí, yě bú huì tài lèi. That feels realistic and not too demanding.
B

等散步变得自然以后，你可以再加入均衡的饮食。

Děng sànbù biàn de zìrán yǐhòu, nǐ kěyǐ zài jiārù jūnhéng de yǐnshí. You can add balanced meals later, once walking feels natural.
A

每周记录三次，听起来比每天都做更好。

Měi zhōu jìlù sān cì, tīng qǐlái bǐ měitiān dōu zuò gèng hǎo. Tracking it three times a week sounds better than trying every day.
B

灵活的目标更容易长期坚持。

Línghuó de mùbiāo gèng róngyì chángqī jiānchí. Flexible goals are easier to keep over time.

Word by Word

我 我 means “I” in 我想养成更健康的生活习惯, referring to the speaker. It is used before a verb or adjective to state the speaker’s action, wish, or situation, such as 我想... in a personal plan.
想 想 means “want to” in 我想养成更健康的生活习惯, expressing the speaker’s wish. It is followed by the action the speaker wants to take, as in 想养成一个习惯; it is useful when stating a personal intention.
养成 养成 means “develop or form” in 养成更健康的生活习惯, referring to gradually establishing a habit. It commonly takes a habit or behavior as its object and is useful when discussing long-term routines.
更 更 means “more” in 更健康, showing that the desired routine should have a higher degree of healthiness. It is placed before an adjective, as in 更健康, when comparing with the current situation or an earlier level.
健康 健康 means “healthy” in 更健康的生活习惯, describing the quality of the routine. It can describe a person, condition, or lifestyle, and here it appears before 的 to modify 生活习惯.
的 的 links 健康 to 生活习惯 in 更健康的生活习惯, showing that the first phrase describes the noun that follows. A reliable reuse pattern is adjective or description + 的 + noun, such as 健康的生活习惯.
生活 生活 means “life” or “living” in 生活习惯, referring to everyday living. In this dialogue it combines with 习惯 to describe habits of daily life, and it can similarly modify a noun in a compound expression.
习惯 习惯 means “habit” in 生活习惯, referring to a repeated way of living. It can be used after 生活 or as the object of 养成, and it is useful when discussing routines that someone wants to keep.
但 但 means “but” in 但我总是在一周后放弃, introducing a contrast between wanting a healthier routine and quitting. It commonly connects two contrasting clauses, as in “A, 但 B.”
总是 总是 means “always” in 我总是在一周后放弃, showing that the same outcome repeatedly happens. It is placed before the verb phrase and is useful for describing a recurring pattern, such as 总是放弃.
在 在 marks the time point in 在一周后放弃, indicating when the quitting happens. It can introduce a place or time phrase before the main action, and here it works with 一周后.
周 周 means “week” in 一周后, referring to a seven-day period. It commonly follows a number, as in 一周, or appears in frequency expressions such as 每周.
后 后 means “after” in 一周后, placing the action after a period of one week. It follows a time expression to form a temporal phrase, such as 下班后 or 一周后.
放弃 放弃 means “give up” in 一周后放弃, describing stopping the attempt to maintain the routine. It can take an activity, plan, or goal as its object and is useful when explaining why an effort does not continue.
也许 也许 means “maybe” in 也许你想一下子改变太多事情了, making the suggestion less absolute. It usually appears before the clause or action being presented as a possibility, as in 也许你想改变太多事情了.
你 你 means “you” in 也许你想一下子改变太多事情了, referring to the person being advised. It normally appears before the verb or description that applies to the listener, such as 你想... in advice.
一下子 一下子 means “all at once” in 一下子改变太多事情, emphasizing that many changes are attempted in one short stretch. In this expression, 一 contributes the idea of one, while 下子 contributes the brief, immediate span; the whole expression commonly modifies an action that happens suddenly or all at once.
改变 改变 means “change” in 改变太多事情, referring to making things different. It can take a person’s situation, plan, or other matter as its object, as in 改变事情 or 改变习惯.
太 太 means “too” in 太多事情, showing that the amount is excessive for the situation. It is placed before an adjective or quantity expression, as in 太多, when describing an excessive degree.
多 多 means “many” in 太多事情, describing a large number of things. It commonly follows 太 in 太多 and can be used before a plural or uncounted noun, such as 多事情 in a larger phrase.
事情 事情 means “things” or “matters” in 改变太多事情, referring broadly to matters that can be changed. It commonly follows quantity expressions such as 太多 and is useful when discussing several tasks or concerns together.
了 了 at the end of 改变太多事情了 presents the situation as the current conclusion or newly recognized state. Here it does not simply mean that an action is finished; it gives the statement a sense of an established situation, as in “that is too much to change.”
通常 通常 means “usually” in 通常会同时计划..., describing what the speaker generally does. It is placed before the main verb phrase and is useful for describing a normal or repeated pattern.
会 会 in 通常会同时计划... indicates a tendency or usual occurrence: the speaker normally plans these things together. It appears before the verb and can be reused when describing what someone tends to do or will do in a situation.
同时 同时 means “at the same time” in 同时计划锻炼、做饭和早点睡觉, showing that the plans are made together rather than separately. It commonly appears before the action or after the subject when several activities happen concurrently.
计划 计划 means “plan” or “plan to” in 计划锻炼、做饭和早点睡觉, referring to arranging intended activities. It can be followed by an activity or several coordinated activities, as in 计划锻炼和做饭.
锻炼 锻炼 means “exercise” in 计划锻炼, referring to physical activity as one part of the routine. It can be used as an activity after 计划 or as the action someone carries out to improve health.
做饭 做饭 means “cook” or “prepare meals” in 计划做饭, referring to preparing food. It commonly follows verbs such as 计划 and can be used when describing a regular household activity.
和 和 means “and” in 锻炼、做饭和早点睡觉, linking the listed activities. It joins nouns, verb phrases, or other similar items, as in 计划锻炼和做饭.
早点 早点 means “earlier” in 早点睡觉, indicating that going to bed should happen earlier than usual. It commonly comes before a verb to describe doing that action earlier, as in 早点睡觉.
睡觉 睡觉 means “sleep” or “go to bed” in 早点睡觉, referring to the sleeping routine. It can follow a time-related word such as 早点 and is useful when discussing bedtime or rest.
先 先 means “first” in 先选一个习惯, indicating that choosing one habit should happen before other steps. It commonly appears before the first action in a sequence, as in 先选一个习惯.
选 选 means “choose” or “pick” in 选一个习惯, referring to selecting one option. It commonly takes the selected item after it, as in 选一个习惯, and is useful when narrowing a plan.
个 个 is the general measure word in 一个习惯, counting one habit. It is placed between the number or determiner and the noun, as in 一个习惯, when no more specific measure word is needed.
看看 看看 means “take a look” or “see” in 看看有什么会妨碍你, making the suggestion to examine something in a light way. The repeated form makes the action sound brief or less forceful, and it commonly precedes the thing or situation to examine.
有 有 introduces the possible obstacle in 有什么会妨碍你, meaning “there is” or “there exists.” It commonly comes before a noun or question word, as in 有什么, when asking what exists or may be present.
什么 什么 means “what” in 有什么会妨碍你, asking about the possible thing that may hinder the listener. It can follow 有 to ask what exists and can also introduce the object of a question.
妨碍 妨碍 means “hinder” or “get in the way of” in 有什么会妨碍你, referring to something that prevents the person from following the plan. It commonly takes the person or activity being hindered as its object, as in 妨碍你.
主要 主要 means “main” or “primary” in 主要问题, identifying the most important problem among possible problems. It commonly appears before a noun, as in 主要问题, when focusing on the central point.
问题 问题 means “problem” in 主要问题, referring to the difficulty that needs attention. It commonly follows a describing word such as 主要 and is useful for naming an obstacle or concern.
是 是 links 主要问题 to the explanation that follows in 主要问题是我下班后精力不太好, meaning “is.” It commonly connects a subject with an identifying statement or explanation.
下班 下班 means “finish work” or “get off work” in 下班后, referring to the time when work ends. It can be followed by 后 to form a time phrase, as in 下班后, for actions that happen afterward.
精力 精力 means “energy” in 下班后精力不太好, referring to the speaker’s available energy after work. It commonly appears with 好 or 不好 to describe someone’s energy level or condition.
不 不 means “not” in 精力不太好, negating the following description. It is placed before the adjective or verb being negated, as in 不太好, to say that the condition is not very good.
好 好 means “good” in 精力不太好, describing the quality of the speaker’s energy. Here 不太好 means “not very good,” and 好 commonly follows a subject such as 精力 when evaluating its condition.
那 那 means “then” or “in that case” in 那就先从晚饭前散一会儿步开始吧, referring back to the low energy described just before. It is useful at the start of a response when drawing a practical conclusion from the previous information.
就 就 in 那就先从晚饭前散一会儿步开始吧 marks the resulting recommendation: given that situation, start with a walk before dinner. It commonly follows a condition or conclusion marker such as 那 and introduces the next action.
从 从 means “from” in 从晚饭前散一会儿步开始, marking the starting point of the proposed routine. A reliable pattern is 从 + starting point + 开始, as in 从晚饭前开始.
晚饭 晚饭 means “dinner” in 晚饭前, referring to the evening meal. It can combine with a time word such as 前 to specify when another action happens.
前 前 means “before” in 晚饭前, placing the walk before dinner. It follows a time or event noun to form a temporal phrase, as in 晚饭前 or 下班前.
散一会儿步 散一会儿步 means “take a short walk” in 晚饭前散一会儿步, describing a brief walking activity. In this expression, 散 contributes the walking action, 一会儿 marks a short period, and 步 completes the expression for taking a walk; the whole phrase is useful for proposing a brief walk.
开始 开始 means “start” in 散一会儿步开始, marking the beginning of the proposed routine. It can follow 从 + starting point and be followed by an activity, as in 从晚饭前开始.
吧 吧 is a suggestion particle in 开始吧, making the recommendation softer and more conversational. It commonly appears at the end of a proposed action when inviting agreement or presenting a gentle suggestion.
这样 这样 means “this way” or “like this” in 这样很现实, referring to the suggested plan of taking a short walk before dinner. It commonly appears before an evaluation, as in 这样更容易坚持, to comment on a proposed way of doing something.
很 很 adds degree to 现实 in 很现实, making the evaluation “quite realistic” or “very realistic.” It commonly appears before an adjective in a simple description, such as 很现实.
现实 现实 means “realistic” or “practical” in 这样很现实, describing a plan that can realistically be followed. It can follow 很 and is useful when evaluating whether a goal or action fits someone’s actual situation.
也 也 means “also” in 也不会太累, adding a second positive point about the suggested plan. It commonly appears before the verb or adjective phrase that gives the additional point, as in 也不会太累.
累 累 means “tired” or “tiring” in 不会太累, referring here to the effort the walk would require. It commonly follows 太 in 太累 and can describe either a person’s state or an activity’s demanding effect depending on context.
等 等 means “wait until” or “once” in 等散步变得自然以后, introducing the condition that should be reached before adding another habit. It commonly introduces a clause followed by 以后, as in 等...以后.
散步 散步 means “take a walk” in 散步变得自然以后, referring to the walking habit. It can be the subject of a clause or follow a time expression, and it is useful when discussing walking as an activity.
变得 变得 means “become” in 散步变得自然, showing a change toward a new state. It is commonly followed by an adjective, as in 变得自然, to describe what something comes to be like.
自然 自然 means “natural” in 散步变得自然, describing walking as an action that feels ordinary and easy to continue. It follows 变得 in this dialogue and can describe a habit or behavior that no longer feels forced.
以后 以后 means “after” or “later” in 变得自然以后, placing the next action after the walking habit has become natural. It follows an event or clause to form a time condition, as in 下班以后.
可以 可以 means “can” in 你可以再加入均衡的饮食, saying that adding balanced meals is possible at that later stage. It commonly comes before the action someone is able or permitted to take, as in 可以加入新的习惯.
再 再 means “then” or “later” in 再加入均衡的饮食, showing that this action should happen after walking feels natural. It commonly appears before a later action, as in 再加入..., when steps are done in sequence.
加入 加入 means “add” or “include” in 加入均衡的饮食, referring to bringing another element into the routine. It commonly takes the thing being added as its object, as in 加入均衡的饮食.
均衡 均衡 means “balanced” in 均衡的饮食, describing food and drink arranged in a balanced way. It appears before 的饮食 to modify the noun and is useful when describing a balanced plan or distribution.
饮食 饮食 means “diet” or “food and drink” in 均衡的饮食, referring to the person’s eating pattern. It commonly follows a describing word such as 均衡 and is useful when discussing food as part of a health routine.
每周 每周 means “every week” in 每周记录三次, expressing a weekly frequency. It commonly appears before the action being repeated, as in 每周记录, to set the schedule for a routine.
记录 记录 means “record” or “track” in 记录三次, referring to keeping track of the routine. It commonly takes a habit, activity, or progress as its object and is useful when monitoring a personal goal.
次 次 is a measure word for occurrences in 三次, counting how many times the tracking happens. It follows a number, as in 三次, when counting repeated actions or events.
听起来 听起来 means “sound” or “seem” in 听起来比每天都做更好, describing the impression an idea gives when considered. In this expression, 听 means “hear,” while 起来 contributes the sense of how something comes across; the whole phrase commonly precedes an evaluation such as 听起来更好.
比 比 introduces the comparison in 比每天都做更好, meaning “than” or “compared with.” It commonly places the thing being compared after 比 and the evaluation after 更 or another comparative description.
每天 每天 means “every day” in 每天都做, setting a daily frequency. It commonly appears before 都 and the action, as in 每天都做, to describe something repeated on each day.
都 都 means “in every case” in 每天都做, emphasizing that the action would happen on all the days mentioned. It commonly follows a phrase such as 每天 and comes before the verb, forming the pattern 每...都... .
做 做 means “do” or “carry out” in 每天都做, referring to carrying out the routine being discussed. It commonly takes an activity as its object; new example: 做运动.
灵活 灵活 means “flexible” in 灵活的目标, describing goals that can adapt rather than requiring one rigid schedule. It appears before 的目标 and is useful when evaluating whether a plan can accommodate changing circumstances.
目标 目标 means “goal” or “target” in 灵活的目标, referring to the result or standard someone aims to maintain. It commonly follows a describing word such as 灵活 and is useful when discussing personal plans.
容易 容易 means “easy” in 更容易长期坚持, saying that flexible goals are easier to keep up. It commonly comes before the action that is easy, as in 容易坚持, rather than standing alone.
长期 长期 means “over the long term” in 长期坚持, emphasizing continuation over an extended period. It commonly modifies an action or state, as in 长期坚持, when discussing sustained behavior.
坚持 坚持 means “keep up” or “stick with” in 长期坚持, referring to continuing a habit or goal over time. It commonly follows a time expression such as 长期 and can be used with a habit, plan, or goal as the thing someone continues.

Grammar Points

一下子 + 动词

一下子改变生活习惯

yíxiàzi gǎibiàn shēnghuó xíguàn

change lifestyle habits all at once

一下子 is an adverb placed before the verb 改变 to show a sudden or all-at-once change.

坚持 + 动词

坚持锻炼

jiānchí duànliàn

keep exercising

坚持 is followed by an action verb to express continuing to do it.

Chinese Vocabulary

锻炼 verb
duànliàn exercise
妨碍 verb
fáng'ài hinder; get in the way
放弃 verb
fàngqì give up
改变 verb
gǎibiàn change
健康 adj
jiànkāng healthy
生活习惯 phrase
shēnghuó xíguàn lifestyle habit
同时 adv
tóngshí at the same time
习惯 noun
xíguàn habit
养成 verb
yǎngchéng develop; form
一下子 adv
yíxiàzi all at once; suddenly
主要 adj
zhǔyào main; primary
做饭 verb
zuòfàn cook; cooking

Quiz

Spelling

Tap the letters to spell the word.

lifestyle habit

Show Answer生活习惯

at the same time

Show Answer同时

main; primary

Show Answer主要

all at once; suddenly

Show Answer一下子