Reach 150 minutes per week with a gentle start to spring
Spring changes everything. The light stretches a little farther into the evening. The air feels warm enough again, at times. So this week’s 150 minutes of suggested activities will lean into that. No gym required.
Goal: 150 minutes total per week
Intensity: Comfortable, conversational
Theme: Outside whenever possible, and no weights or gym required
Monday – 30 minute walk
Brisk neighbourhood walk after dinner. No headphones. Just noticing things. Walking counts a lot for cardio fitness, balance, and stamina. All these are great activity goals.
Tuesday or Wednesday – 30 minutes walk and yoga
Go to a park or your yard, or better yet go to a friend’s house and exercise together:
- 10 minutes walking
- 10 minutes yoga or stretches on a grassy soft area
This combo ties body awareness into the picture.
Thursday – 30 minutes fun cardio
Home exercise experiments. Put on music and dance. Walk some laps around your yard or house. Play high-action VR games. Explore a wide range of motion (based on ability) with hips, shoulders, and spine. This one keeps you limber for everything else.
Friday – 30 minutes ‘endurance’ mode
Enjoy a long outdoor walk, bike ride, or wander in a local park. Optionally drive to a neighbourhood you don’t normally walk in. Think exploration with constant pace, fast enough to keep a gentle rise in heart rate.
Saturday or Sunday – 30 minutes
Spend some time with a sport. Depending on your interests, it could be:
- Basketball, even by yourself
- Casual tennis, against a wall if no partner available
- Foot-hockey stick handling at a local court
- Short-course golf that involves walking (likely 45 minutes or more)
Total: 150 minutes
All this play and casual physical activity counts. This type of workout lifestyle isn’t a series of workouts. It’s active living. It makes you stronger, with more stamina to set you up for a capable life.
Next time, we’ll dig into some more spring workout ideas.