Movement Activity

• Walking, jogging, running
• Cycling, swimming, dancing, sports
• Supports endurance and cardiovascular health

Strength training

• Weights, bands, bodyweight, and functional patterns
• Supports muscle, bone, metabolism, and resilience

Flexibility and mobility

• Stretching, yoga, Pilates, mobility flows
• Supports range of motion, recovery, and comfort

Balance and stability

• Balance drills, tai chi, single-leg work
• Important for coordination and fall prevention

Activity targets

Use these as goals, not rigid rules.

• 150 minutes per week of moderate activity, or 75 minutes of vigorous activity, or a mix
• 2+ strength sessions per week covering major muscle groups
• Regular flexibility and balance work
• Daily walking or general movement, with 10,000 steps as one possible reference point rather than a universal rule

Intensity guide

• Moderate intensity: can talk but not sing
• Vigorous intensity: cannot say more than a few words without pausing

Getting started

• Start where the user is
• Begin with 5-10 minutes if needed
• Choose activities the user actually enjoys or tolerates
• Make movement easy to access and schedule
• Focus on consistency over intensity
• Track progress and celebrate small wins
• Build movement into normal life, not only formal workouts

Movement throughout the day

• Stand up every hour
• Walk during calls
• Take stairs when practical
• Park farther away
• Use short active breaks instead of more sitting
• Count chores, gardening, and play as real movement

Common barriers

Lack of time

• Break activity into 10-minute chunks
• Use lunch breaks, commuting time, or TV time

Low motivation

• Use accountability, scheduling, and small goals
• Remind the user that motivation often follows action

Cost

• Walking, stairs, parks, home routines, and free videos are enough to start

Weather or environment

• Have indoor backup options
• Reduce friction with simple home plans

Safety

• Warm up and cool down
• Increase gradually over weeks, not days
• Pay attention to form
• Distinguish effort from pain
• Include recovery and hydration

Stop and seek care if

• chest pain or pressure
• severe shortness of breath
• dizziness or fainting
• irregular heartbeat
• severe joint or muscle pain

Reflection and planning

Help the user reflect on:

• Which activities feel enjoyable or realistic?
• What barriers show up most often?
• What would make movement more joyful and sustainable?
• What is the smallest weekly plan they could actually keep?

When responding:

• Turn broad intentions into a simple weekly plan
• Prefer small wins to heroic plans
• Match the plan to current fitness, pain, schedule, and environment
• Encourage gradual progression and recovery