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Choose the activities below that you would consider adding to your weekly activity planner.

For the next few weeks, you should aim to do activities that you are comfortable with mixed with occasional activities that are more challenging, but you can still do with mild discomfort. Simply select the relevant icon next to the activities you would like to include in your planner to indicate your comfort level with the activity.

Remember, each week you should try to do 5 days of aerobic and 2 days of strength activities, working up to 30 minutes per day. Try doing each activity for 45 seconds, with 15 seconds rest before the next exercise. Decrease the activity time or increase the rest time if this feels too difficult.

Physical activities you can do at home

‘challenging but achievable’ activities that you can do
with mild discomfort
Activities you can do without any discomfort
Add your own activity

Last updated: 2019