Choose a Plan to Take Action
How do you actually fit more movement into your life? Our activity plans range from
10-minute walks to flexible weekly goals—so you can find a start point, adapt, and progress
at your own pace.
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Walking Basics
A simple walking plan for those returning to activity. Includes gentle progression, tips for making walks enjoyable, and how to use step-count or time-based goals. Start small—add minutes, not miles, for your first week.
Couch to Cardio
An approachable introduction to steady cardio. Utilises brisk walking and light intervals to gently raise heart rate. No marathon mindset required; you’ll focus on feeling comfortable and building up gradually.
Mobility Builder
Loosen tight muscles and support daily movement with short flexibility routines. Each plan includes options for seated or standing stretches, ideal for busy workdays or rest days.
Endurance Steps
Build up endurance over weeks with mix-and-match plans. Alternate easy and moderate sessions, and swap routines when energy or schedule shifts. Consistency is the aim—perfect performance isn’t required.
Sample Routine Walkthrough
How does a plan look in real life?
1
Set Your Start Point
2
Pick Consistent Days
3
Review and Adjust Gradually
Beginner Walking Plan
1
Set Your Start Point
Decide if you’ll use step counts, minutes, or distance. The most important thing is picking a metric that feels manageable—not arbitrary.
Decide if you’ll use step counts, minutes, or distance. The most important thing is picking a metric that feels manageable—not arbitrary.
You could track steps on your phone or simply note the blocks you cover.
What counts is consistency, not competition.
- Choose tracking method: steps, time, or route
- Jot down your baseline before day one
2
Pick Consistent Days
Aim for 3–5 sessions each week. Block the time in your calendar, even if you know your week might change.
Aim for 3–5 sessions each week. Block the time in your calendar, even if you know your week might change.
Sessions can happen any time—before work, after dinner, or during a lunch break.
Regularity beats perfect timing.
- Look for days that typically feel less rushed
- Set reminders for added accountability
3
Review and Adjust Gradually
After your first week, reflect. If it felt too easy or tough, tweak the duration, route, or pacing. Progress doesn’t have to mean big leaps.
After your first week, reflect. If it felt too easy or tough, tweak the duration, route, or pacing. Progress doesn’t have to mean big leaps.
Your plan evolves with you—no pressure to keep up with anyone else.
Some days will feel harder. That’s normal.
- Celebrate even minor improvements
Tips for Long-Term Consistency
Schedule First
Add your activity time to your calendar—tiny routines count.
Track Your Mood
Not just distance: jot down how you feel after each session.
Buddy System
Invite a friend to join or check in, even virtually.
Change the Setting
Try a different park, street, or time of day to stay interested.
Tweak, Don’t Quit
If things go sideways, adjust your plan—perfection not needed.
Celebrate Small Wins
Notice progress, even when it’s modest—momentum matters.
Gradual changes are most sustainable. Increase duration or intensity by a little each week.
Missing days is normal. Restart at your last comfortable level and don’t rush to ‘catch up’.
Plans are designed for a range of adults, but always consider your own health and consult your physician before any new activity.
Most routines use common trainers and comfortable clothing—no extras are required for starters.
Notice daily energy, mood, and confidence. Formal tracking is helpful, but your body’s feedback counts most.