Building a weekly routine

How do you make a weekly activity plan?

Start with what you can manage now, choose your days, times and places for the week ahead, and add a little more each week. The WHO advises starting with small amounts and gradually increasing how often, how hard and how long you are active¹. Work out where you are now and begin there³.

The direction to build towards is 150–300 minutes of moderate activity a week, or 75–150 minutes of vigorous activity, or an equivalent mix¹. Add muscle-strengthening on two days a week, working your legs, hips, back, chest, abdomen, shoulders and arms². This is a goal to grow into, not a test to pass.

• Split it to suit you. 30 minutes on five days is one option; 10 minutes a few times a day is another². If time is short, 5–10 minute chunks still count, such as a brisk 5-minute walk or getting off the bus early².
• Choose activities you enjoy. Exercise that is pleasant and enjoyable helps people take it up and keep going⁴.
• Fit activity around things you already do, such as a walk at lunch or strength exercises while watching TV².
• Keep the plan a draft. If the week doesn't go to plan, change it and carry on.

Why schedule exercise like an appointment?

Deciding in advance where, on which days and at what time you will be active makes it more likely to happen⁵. An action plan is a specific "when, where and how" decision, such as a set day, time and place for a set activity, so that a cue later on prompts you to do it⁶. Detailed action plans and prompts or reminders are linked with staying active over time in inactive adults⁷.

Think of it as a helpful nudge, not a guarantee. Planning seems to work best for people who already intend to be active and feel confident they can⁸. The gains from planning tend to be small⁹. Plans seemed to work better with follow-up support¹⁰, so ask a friend or family member to check in, or agree a walking schedule together². How well planning works after earlier attempts that didn't last isn't clear yet, so adjust your schedule as you learn what suits you.

How to do it:

• Write sessions into your week like appointments: which day, what time and where.
• Link each session to a cue you already have, such as finishing breakfast or getting home from work.
• Plan a backup for likely obstacles, such as rain, or feeling tired when you get home. For example: "If I feel tired when I get home, I will still go for my walk"¹¹.
• If you miss a session, pick the routine up again at the next planned time.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you have a long-term condition or a disability, they can help you choose the type and amount of activity that suits you.

Increase activity gradually. When activity is built up gradually, the risk of serious adverse events is very low³. A sore muscle or joint, or soreness a day or two later, is a reason to ease off. See a doctor or other health professional if it persists or gets worse.

During or after activity, feeling sick, sweaty or unwell, unexplained discomfort, or breathlessness or dizziness that doesn't settle should not be eased off. If it is mild and passing, see a doctor. Unusual tiredness isn't an emergency, but get it checked by a doctor.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.