Are you pressed for time and struggling to get the recommended weekly activity?

Spending 75 to 150 minutes per week exercising and performing resistance training 2 times per week can seem like a daunting task when you are working and have other time commitments (Physical Activity Guidelines for Americans, 2018, p. 8-9).  Did you know that you can break up the time into smaller increments and spread it over the week?  Instead of 30 minutes at a time have you considered 5 to 10 minutes at a time?

Below you will find 5 simple examples to help you meet your goal.

5 Ways to Get Weekly Activity

The U.S. Health and Human Services has a great free activity planner, which will provide activity suggestions  based on your preferences allowing you to quickly select activities that you like. You can then use this to build a weekly activity plan.  You can navigate to the activity planner by clicking on the image or using the following URL:

Move Your Way Activity Planner Image

If you are still struggling to get your activity level up or need help with a personalized fitness program, we are here to help.  Schedule a free consult to get started.


Physical Activity Guidelines for Americans (2nd ed.). (2018). U.S. Department of Health and Human Services.

U.S. Health and Human Services. (2023, March 10). Activity planner. Home of the Office of Disease Prevention and Health Promotion –