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Exercise for General Wellness
A good movement regimen includes walking, strength training, and stretching as tolerated.
Movement Regimens
Choose the regimen that fits your fitness level.
Sample Weekly Schedule
Day | Focus | Simple Plan |
Sunday | Restore | Gentle walk, stretch, prayer, and weekly planning |
Monday | Aerobic | 10 to 30-minute walk or preferred cardio |
Tuesday | Strength | Full-body routine plus easy walking |
Wednesday | Aerobic + mobility | Walk, dance, cycle, or swim, then 5 minutes of mobility |
Thursday | Strength | Full-body routine plus balance practice |
Friday | Aerobic | Comfortable cardio or active recreation |
Saturday | Rest or joy movement | Garden, play, hike, dance, or take a full rest day |
Simple Movement Rules
Use the talk test: Moderate effort means breathing faster while still being able to speak in short sentences.
Warm up and cool down: Take 3 to 5 minutes to ease in and out of your movement.
Progress slowly: Increase time or effort by about 5 to 10 minutes per week when comfortable.
Snack on movement: Break movement into short sessions. Three 10-minute walks still count.
Include balance practice: Especially important for older adults or anyone at risk of falling.
Listen to your body: Stop if movement causes sharp pain, chest pressure, fainting, severe shortness of breath, or new weakness.