Movement improves energy, sleep, insulin sensitivity, and mood. This page outlines a simple, joint-friendly approach you can follow at home. Begin at your current level and progress gradually.

Walking & cardio

• Target 6000–8000 steps/day (build up weekly).
• Use 10–15 min brisk walks after meals to blunt sugar spikes.
• Choose low-impact options if joints hurt (cycling, elliptical).

Mobility & flexibility (daily 8–10 min)

• Neck/shoulder rolls, thoracic rotations, hip openers, calf stretches.
• Move in pain-free range; breathe slowly and avoid bouncing.

Strength basics (3 days/week)

• Squat to chair, wall push-ups, glute bridge, bird-dog, dead bug, plank hold.
• Do 2–3 sets of 8–12 reps; rest 60–90 seconds; focus on form.
• Progress by adding reps, sets, or light dumbbells/resistance bands.

Safety: Warm up 5 minutes. Stop with chest pain, severe breathlessness, dizziness, or sharp joint pain. Discuss changes with your physician if you have heart disease, uncontrolled BP/sugars, or injuries.

Weekly structure (example)

Mon, Wed, Fri: 30–40 min walk + strength basics.
Tue, Thu, Sat: 30 min walk + mobility work.
Sun: Light activity you enjoy (family walk, cycling, yoga).