A balanced weekly target
WHO guidance for adults recommends 150–300 minutes of moderate aerobic activity, or 75–150 minutes of vigorous activity, plus muscle-strengthening work on at least two days. For adults 65 and older, varied activity that emphasizes strength and functional balance on three or more days is also recommended. These are population guidelines, not a pass-or-fail test.
The “big three” home movements
Chair stand
Sit toward the front of a stable chair, feet planted. Lean slightly forward and stand with control. Sit down slowly. Use your hands when needed.
Counter push-up
Place your hands on a stable kitchen counter. Keep a long line through your body, bend your elbows and press away. A wall makes the movement easier.
Supported tandem stance
Stand beside a stable support and place one foot in front of the other. Look ahead and breathe. Keep a hand close to support; never trade safety for a longer time.
A five-minute morning option
- One minute of easy marching or walking.
- Eight controlled chair stands.
- Eight counter push-ups.
- Gentle ankle and shoulder circles.
- Two short supported balance holds.
Progress without proving anything
Add a repetition, a little range, a slower lowering phase or a slightly harder variation only when the current version feels controlled. Stop for chest pain, faintness, unusual shortness of breath or sudden pain, and seek appropriate medical help.