Build in smaller pieces
CDC’s general adult guidance includes at least 150 minutes of moderate-intensity activity each week, plus muscle-strengthening activity on at least two days. You can spread activity across the week and divide it into shorter periods.
Start where you are
If you are starting out, choose a manageable activity you enjoy, such as a short walk or dancing to a favorite song. A brief start is a beginning, rather than the full weekly target. Add to it gradually as your capacity allows.
Make it yours
Choose movement suited to your ability and follow any existing care instructions. If a health condition or injury affects your activity, ask your healthcare professional what is appropriate for you.