Goodbye Winter. Hello Spring!
by Journey to Health Program Director, Becky Anderson
Weekly movement targets
- Aim for about 150 minutes of moderate activity per week (for example, 30 minutes of brisk walking 5 days a week), plus 2 days of muscle-strengthening work.
- If that feels like too much, begin with 10–15 minutes at a time and “start low, go slow,” adding duration and frequency before you make things harder.
Simple 4‑week spring plan
Full Body Workout Plan
- Week 1:
- Walk 10–15 minutes, 3–4 days.
- One short strength circuit (for example, 8–10 reps each of chair squats, wall pushups, and seated marches), repeat 2–3 times.
- Week 2:
- Walk 15–20 minutes, 4 days.
- Two strength days, same simple moves, focusing on good form and breathing.
- Week 3:
- Walk 20–25 minutes, 4–5 days, with 1–2 minutes a bit faster sprinkled in.
- Two strength days; add a light weight (or water bottles) for upper‑body moves like curls and rows.
- Week 4:
- Walk 25–30 minutes, 5 days, keeping most of it comfortable.
- Two strength days; aim for 2–3 sets of 8–12 reps per exercise.
Safety and motivation
- Always include a gentle warmup (2–5 minutes of easy walking and arm circles) and a cool down (slow walking and stretching) to protect joints and help recovery.
- Use cues that already exist in your day—after breakfast, after work, or right before dinner—to attach your walk or short strength circuit so it becomes an automatic habit.
As always, if you have questions or need help with ANYTHING, never hesitate to reach out.
