1
EASY ACTIVITY
Comfortable walk
Walk at an easy pace on a level, familiar route. You should be able to speak in full sentences.
Easy
Activity
Choose comfortable movement for 20–30 minutes. The goal is to move, breathe comfortably and finish feeling like you could have done a little more.
20–30 minutesLight effort
Choose what feels right today
A comfortable walk is a great option, but indoor walking, light household movement or seated marching also count. Use support when needed.
2
EASY ACTIVITY
Indoor option
Walk indoors, make easy laps through your home, or use a safe indoor public space.
3
EASY ACTIVITY
Seated option
March gently while seated, add comfortable arm movements, and take breaks whenever needed.
Use the talk test
Keep the effort light enough that you can talk comfortably. Slow down, shorten the session or rest if needed.
Keep the effort light enough that you can talk comfortably. Slow down, shorten the session or rest if needed.
Stop for concerning symptoms
Stop activity and seek appropriate medical care for chest pain, fainting, severe dizziness or unusual shortness of breath. Avoid unsafe weather, slippery surfaces and poorly lit routes.