One hundred and fifty minutes
You reach the guideline floor of 150 minutes a week, and the brisk minutes begin — short blocks where you can only say a few words.
This week
- Strength A and B at stage 2, heavier where earned.
- Balance level 3 daily; three longer sessions.
- Five 30-minute walks; in two of them, 2 × 3 minutes brisk.
Tip: Brisk means breathing hard but in control. Slow down if you cannot say a few words. The blocks are short on purpose.
5 walks of 30 minutes — about 150 minutes this week. In two of the walks: 2 × 3 minutes brisk (a few words at a time), 3 minutes easy between.
You have reached 150 minutes a week — the guideline floor. The brisk minutes start now.
Moderate = talking, not singing.
Two sessions: 2–3 sets of 8–12. Effort 6–7 out of 10 — three or four reps left.
Add a load (backpack with books, water jugs, bands, dumbbells) or move up a level. The last two reps of each set should feel like work.
All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →
Arms crossed, no support, support within reach. Add the turn.
Daily set: tandem stand, single-leg stand, heel-to-toe walk, sideways walk, backward walk, weight shifts, toe raises, walk and turn. Three longer sessions this week.