Minimum effective dose
- Move daily (walk).
- Strength train 2 days/week.
- Build an aerobic base with moderate‑intensity minutes.
Most guidelines converge on:
| Day | Do this |
|---|---|
| 1 | Choose two strength days + set reminders |
| 2 | Do Strength A (push/pull/legs) |
| 3 | 20–30 minutes easy cardio (talk test) |
| 4 | Walk after a meal |
| 5 | Do Strength B (same moves, slightly heavier or more reps) |
| 6 | Outdoor activity (walk/hike/bike) |
| 7 | Review + plan next week |
Safety note
If you have known cardiovascular disease, uncontrolled hypertension, or concerning symptoms with exercise, talk with a clinician before increasing intensity.
World Health Organization. WHO guidelines on physical activity and sedentary behaviour (2020). https://www.who.int/publications/i/item/9789240015128 ↩︎
CDC. How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/ ↩︎