Plan · US Letter
4-week activity plan for beginners
A step-by-step one-month plan with check-off boxes.
Based on the article: How to start exercising if you have not moved in a long time
4-week activity plan for beginners
From 10 minutes of walking to the Physical Activity Guidelines
| Week | Goal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|---|
| 1: 10 min walk daily | ||||||||
| 2: 15 min + stand up hourly | ||||||||
| 3: 20 min + 1 strength session | ||||||||
| 4: 25–30 min × 5 + 2 strength |