Healthy Living

How To Fit More Movement Into Your Week

Finding time to move can be challenging, especially when life feels full. The good news is that you don’t need long workouts to make progress. The American Heart Association (AHA) recommends 150 minutes of moderate activity each week or 75 minutes of vigorous activity. Those minutes can be spread out however they fit into your routine.

Reaching this goal helps support heart health. If you're starting small, that’s completely OK. Any movement helps. Even light activity can counter some of the effects of sitting too much. What matters is finding moments to move in ways that feel doable for you.

What Counts as Physical Activity?

Physical activity includes any movement that raises your heart rate and makes your body work a little harder. Aerobic activity is the main type and can be done at different intensities. Moderate activity feels like you can talk but not sing, while vigorous activity makes it difficult to say more than a few words at a time.

Moderate examples include brisk walking, water aerobics, gardening, biking on level ground, doubles tennis and pushing a lawn mower. Vigorous examples include running, swimming laps, biking on hills, hiking uphill, vigorous dancing, singles tennis and basketball.

Along with aerobic activity, adults need muscle-strengthening exercises at least two days a week. These can be weights, resistance bands, pushups, situps, gardening tasks like digging or yoga postures that challenge major muscle groups.

Everyone’s fitness level is different, so the same activity may feel lighter or harder depending on the person. What matters is choosing movements that match your abilities and feel manageable as you build your routine.

Simple 1-Week Workout Plans

If you’re not sure how to reach 150 minutes a week, these sample plans offer an easy place to start. They use basic movements from the AHA and Centers for Disease Control and Prevention (CDC) guidelines that you can do almost anywhere. Feel free to choose the plan that fits your schedule and comfort level.

Plan A: Once-a-Day Routine (20–30 minutes/day)

DayActivityDetails
MondayBrisk walking20–30 minutes at a pace where you can talk but not sing
TuesdayStrength exercises2 rounds:
  • Pushups or wall pushups — 8–12 reps
  • Situps — 8–12 reps
  • Simple yoga poses — hold 20–30 seconds
WednesdayBrisk walking20–30 minutes
ThursdayLight gardening20–30 minutes of steady movement (digging, planting, carrying light items)
FridayBiking on level ground20–30 minutes (or replace with brisk walking)
SaturdayStrength exercisesRepeat Tuesday’s simple routine — 2 rounds
SundayLight movementGentle walk or stretching; aim to sit less

Plan B: Every-Other-Day Routine (3–4 days/week)

DayActivityDetails
Day 1Brisk walking40 minutes (can split into two 20-minute sessions)
Day 3Strength + aerobic mixStrength (10 minutes):
  • 1–2 rounds of pushups or wall pushups — 8–12 reps
  • Situps — 8–12 reps
  • Simple yoga poses — 20–30 seconds each
Aerobic (15–25 minutes): brisk walking or biking on level ground
Day 5Moderate or vigorous activityModerate: brisk walking — 40 minutes
Vigorous: running, fast biking or vigorous dancing — 20–25 minutes
Optional Day 7Light gardening or walking30 minutes of gentle movement

Small Steps, Big Benefits

Regular movement may support your overall well-being in many meaningful ways. Even small activities may be an easy place to start. If you’re unsure which movements are right for you, consult your healthcare provider for safer options.

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