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