Aim for 150–300 minutes/week of moderate aerobic activity (brisk walking, cycling, swimming, dancing) or 75–150 minutes of vigorous activity (running, HIIT, singles tennis, jump rope), spread across the week.
Resistance training at least twice weekly, targeting all major muscle groups, improves muscle mass, metabolic health, and bone density while reducing injury risk. Weights, bands, and bodyweight exercises all count.
Stretching, yoga, tai chi, and balance work support mobility and are especially important for adults over 65 to reduce fall risk.
Break up prolonged sitting every 30–60 minutes — even brief standing or walking breaks provide real health benefits.
| Day | Activity |
|---|---|
| Monday | 30-minute brisk walk + strength training (upper body) |
| Tuesday | 30-minute cycling or swimming |
| Wednesday | Strength training (lower body and core) + stretching |
| Thursday | 30-minute brisk walk |
| Friday | 30-minute moderate jog or cycling |
| Saturday | Hiking, sports, or long walk (45–60 minutes) |
| Sunday | Yoga, stretching, or an easy recovery walk |
If you're inactive, start with 10–15 minutes/day and build duration before intensity — walking is a great starting point, and some activity always beats none. Check with a healthcare professional before vigorous exercise if you have a chronic condition.
This information is for general educational purposes and is not a substitute for personalized medical advice. Talk to Dr. Vasandani about an activity plan suited to you.