Exercise is a powerful tool for weight management, but finding the right activities for your body, goals, and lifestyle can be challenging. Our personalised exercise plans help you discover activity recommendations that work for you.
Why Exercise Matters for Weight Management
Calorie Burn
Burns calories during and after your workout through increased metabolic activity.
Muscle Building
Builds and maintains muscle mass which increases your resting metabolism.
Stress Reduction
Reduces stress hormones that can lead to weight gain and emotional eating.
Better Sleep
Enhances sleep quality which supports healthy weight management.
Exercise Recommendations Based on Your Goals
Weight Loss Focus
- 3-5 cardio sessions weekly
- 2-3 strength training sessions
- 7,000-10,000 daily steps
- Regular flexibility work
Building Strength
- 3-4 strength sessions weekly
- 2-3 moderate cardio sessions
- Progressive overload focus
- Adequate recovery time
Beginners
- Daily 30-minute walks
- 2 beginner strength sessions
- Daily stretching routine
- Gradual progression
Sample Weekly Exercise Plan
Monday
30-minute strength training (full body)
Tuesday
45-minute moderate cardio
Wednesday
Rest or active recovery
Thursday
30-minute strength training
Friday
30-minute interval cardio
Saturday
Recreational activity
Sunday
Rest or gentle yoga
Common Questions
How Much Exercise?
Aim for 150-300 minutes of moderate activity weekly, but remember that consistency matters more than perfection.
Best Time to Exercise?
The best time is whenever you'll consistently do it! Experiment to find what works for your schedule.
Results Timeline?
Energy improvements within 1-2 weeks, visible changes typically take 6-8 weeks of consistency.
Daily Exercise?
Mix intense training days with active recovery for best results while preventing burnout.