Fitness
Find a routine that fits your life
Choose your level, equipment and goal. Start slow, listen to your body, and build up week by week.
Your suggested routine
Warm up for 5 minutes first. Do 2–3 sessions a week and cool down with gentle stretching.
Bodyweight squats
2 × 8Rest: 60 s
Safety: Keep knees in line with toes and chest up.
Easier option: Sit-to-stand from a chair
Wall or incline push-ups
2 × 8Rest: 60 s
Safety: Keep a straight line from head to heels.
Easier option: Wall push-ups
Glute bridge
2 × 10Rest: 45 s
Safety: Push through heels; don't arch your lower back.
Easier option: Smaller range of motion
Weekly plan
A simple strength week
Mon
Strength A
Tue
Walk 20 min
Wed
Rest
Thu
Strength B
Fri
Mobility
Sat
Strength A
Sun
Rest
Exercise safety tips
- Speak to a doctor before starting if you have heart, lung or joint problems, or are pregnant.
- Stop immediately if you feel chest pain, severe breathlessness, dizziness or faintness.
- Drink water, especially in hot weather, and avoid midday heat outdoors.
- Mild muscle soreness is normal; sharp pain is not.
Rest and recovery
- Leave at least one day between strength sessions for the same muscles.
- Aim for regular, good-quality sleep.
- Gentle walking on rest days helps recovery.
- Increase difficulty gradually — about one small step per week.
Adapt every exercise to your own ability. WHO recommends adults get at least 150 minutes of moderate activity a week plus strength work on 2 days.