Your outcome
A usable movement routine you can repeat comfortably.
Is this a fit?
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.
Before you begin
Choose a flat, familiar route and suitable shoes. These are starting durations, not a complete weekly activity target. Walk at a pace that lets you talk comfortably.
Follow the guide
- 01
Monday
10 minutes
Begin with 2 easy minutes, walk comfortably for 6, then slow down for 2.
- 02
Tuesday
Rest or 5 easy minutes
Choose rest if you feel tired or sore. A shorter walk still counts.
- 03
Wednesday
10 minutes
Repeat Monday. Keep the pace comfortable rather than chasing distance.
- 04
Thursday
Rest
Take your usual comfortable movement breaks if you want.
- 05
Friday
12 minutes
If earlier walks felt good, add 2 minutes. Otherwise repeat 10 or shorten it.
- 06
Saturday
Optional 10 minutes
Choose a pleasant route or invite someone along. This is optional.
- 07
Sunday
Rest and reflect
Notice which time and route were easiest to repeat. Use that for next week.
Make it work for you
Split a walk into two shorter outings, or repeat the same week. Add time gradually when recovery is comfortable. Indoor corridors or a level indoor space are alternatives.