150 min /wk maintenance

Accumulate 150 minutes of low-impact exercise per week, the recommended amount for general health, and the magic number to maintain weight loss.

Integrate 150 minutes into your workweek:

1. Split into Daily Sessions (5 days a week)

●      Duration: 30 minutes each day

●      What to Do: Simple, low-impact activities, easy to incorporate into any day.

Examples:

●      Walking: A brisk walk around your neighborhood or during your lunch break. Clear your head and get steps in.

●      Yoga or Stretching: Take 20–30 minutes  sessions in the morning or before bed.

●      Cycling: A gentle bike ride, even if it’s on a stationary bike at home or in the gym.

●      Strength Training: (low-impact strength training convenient at home or during breaks)

○        Bodyweight exercises (like squats, lunges, push-ups)        

○        resistance bands .

2. Make Use of Your Commute

●      Walk or Bike to Work:  Walking or cycling to and from work, even for a portion of the journey.

●      Park Farther Away: If you drive, park further from your office or building and walk the extra distance.

3. Integrate Into Breaks

●      Stretching or Yoga: Stand up every hour for a few minutes of stretching, or do seated stretches to keep your body moving.

●      Quick Walks: Take 5–10 minute walking breaks throughout the day, especially after sitting for long periods.

4. Weekend Flexibility

Saturday or Sunday Walks: 

●        Take a long, leisurely walk in nature, around the park, or with a friend/family.

●      Low-Impact Aerobics: Try a low-impact aerobic video or swimming for 30-45 minutes.

Example Weekly Schedule:

●      Monday to Friday: 30 minutes of walking or light strength training/yoga in the morning or evening.

●      Saturday or Sunday: 30–45 minutes of a leisurely walk, bike ride, or other low-impact activities.