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Movement-minute planner

Build a flexible week around current capacity, everyday movement, strength and sitting breaks—without prescribed heart-rate zones.

Use it thoughtfully

Start where you are

Choose a duration and intensity that allow control and recovery. Demanding exercise may need individual guidance.

Use a backup

For every planned session, write a smaller version for busy, painful, hot or low-energy days.

Stop criteria

Stop for chest pain or pressure, fainting, sudden weakness, severe unusual breathlessness, or a new irregular heartbeat with dizziness.

Your worksheet

A flexible one-week plan with an easier backup option.

Save is optional and writes only to this browser's local storage. Nothing is submitted to Healthspan. On a shared device, another visitor could choose to load that copy.

Progress only when the current version feels controlled and recovery is acceptable.

Nothing has been saved by this page.

Boundaries and sources

This tool does not

  • Does not prescribe heart-rate zones, training loads or clearance for demanding exercise.

Evidence links

Content owner: Healthspan content and clinical governance · Reviewed: 2026-07-13 · Next review due: 2027-07-13

Full evidence library