Here is a sample exercise routine that involves 150 minutes of activity per week:
1. Brisk walking (30 minutes, 5 times a week): Start with a warm-up for a few minutes, and then walk at a moderate pace for approximately 30 minutes. You can vary your route, walk uphill, or increase your speed to add more intensity.
2. Cycling (30 minutes, 3 times a week): Get on a stationary bike or go for a bike ride outdoors. Maintain a moderate pace for 30 minutes, or mix it up with intervals of higher intensity.
3. Strength training (20 minutes, 2 times a week): Incorporate resistance exercises to strengthen major muscle groups. You can perform bodyweight exercises like push-ups, squats, lunges, planks, and sit-ups, or use dumbbells or resistance bands if available.
4. Yoga or stretching (20 minutes, 2 times a week): Engage in a gentle yoga routine or perform stretching exercises to improve flexibility and relax your muscles. Focus on various stretches for your entire body.
5. Active hobbies (20 minutes, 5 times a week): Find an activity you enjoy that gets you moving, such as dancing, gardening, cleaning, playing an active game with your family or friends, or even household chores.
Remember to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or concerns. Modify the intensity or duration based on your fitness level and gradually progress as you become more comfortable.