Weekly Fitness Plan and Tips

How often: 150minutes of moderate-intensity aerobic exercise per week, alongside strength training two or more days a week

1. Cardio (3-5 Days a Week)

Choices include walking, jogging, cycling, swimming, and group fitness classes.

Time: Each session lasts 30-60 minutes.

Intensity: Moderate (you can talk but not sing) or vigorous (only able to speak only a few words without pausing).

2. Resistance or weight training (2–3 days per week)

Target all the muscle groups in the body Body weight, resistance bands, and weights

Exercises:

Squats

Lunges

Push-ups or modified push-ups

Row (band or weight)

Planks or core exercises

Sets: 2 to 3 sets of 8 to 12 reps each

Take a Day Off: Targeting the same muscle groups two days in a row should be avoided.

3. Mobility and Flexibility (approved daily to daily 3-5 times weekly)

EXERCISES — Stretching, yoga, or Pilates

Duration: 10-15 minutes.

Target Areas: Neck, shoulders, back, hips, legs.

4. Exercises for Balance (do 2-3 days of the week)

Include balance exercises to reduce the risk of falls and increase stability.

Exercises:

Single-leg stands

Heel-to-toe walk

Tai Chi or yoga sessions

Additional Tips

Regardless of the strength or equipment or exercise, a warmup is mandatory – it should always be a gentle five-to-ten-minute warmup.

Cool down: End with 5–10 minutes of stretching to improve flexibility.

Hatdration: Drink plenty of water, particularly pre and post exercise.

Be Mindful of Your Body: Adjust the movements as necessary and stop if you have pain or discomfort.

Seek a Professional: You may want to talk to a medical professional or fitness expert prior to enrolling in a new fitness plan, especially if you have an underlying medical concern.

Example Weekly Schedule

Day 1 (Monday): Brisk walk for 30 minutes + Upper body strength training

Tuesday: 30-minute cycle + balance exercises

Wednesday: Rest or light yoga

Thursday: Run in thirty minutes + strength training (lower body).

Friday: Swim thirty minutes or some other cardio of a choice.

Saturday: Strength training (full body) + flexibility work

.
Sunday: Rest or leisure (walking or light hiking).

Alter the regime towards your preferences or fitness levels, and enjoy the ride to better health!