Below is a well-rounded routine by site author Mark Wild. It represents a good, gentle starting point and requires no equipment; the videos use his exercise method which creates change with kindness.
Obtain doctors permission before doing exercise.
| Monday | Bodyweight session: 20-30 mins Follow Video. |
| Tuesday | Day off – Do some house chores! |
| Wednesday | Walking Wednesday: Swift pace for 20-30 mins. |
| Thursday | Morning Walk: Steady state pace for 45-60 mins. |
| Friday | Bodyweight session: 20-30 mins Follow Video. |
| Saturday | Day off – Organise a social activity. |
| Sunday | Sunday Stroll: Steady state pace for 60 mins. |
Review & Rejig Routine: The 3 R’s.
Having done a routine for 10 weeks, it’s highly advisable to do a quick review using the 3 R’s to help find the perfect weekly formula for you! A rejig is also vital for maintaining motivation and progress.
1) Regularity: Did you manage to maintain a weekly rhythm? If not; look at your diary and lock in alternative days/times.
2) Results: How did your body react and respond – did you see / feel any results? Keep any exercise that was beneficial.
3) Relationships: What did you most / least enjoy doing? Keep any exercise you liked, and remove anything you disliked.
> Rejig Routine: Create a new routine according to the answers from the 3 R’s. Be open to adding a different form of exercise, and if you’re doing the same, do things differently; variety is vital for results!
Ready-Made Routines
Connect to Mark and request a routine by downloading his habit forming app, Health Woodpecker. You can also access a selection of exercise videos on Mark’s YouTube channel.