Protocol
Daily Movement Protocol
A simple framework for building consistent daily movement — beyond structured workouts, into the fabric of the day.
Action Steps
- Target 7,000–10,000 steps per day as a baseline. A tracker or phone pedometer makes this visible.
- Break up sitting every 60–90 minutes with a 3–5 minute walk or standing break.
- Add a 20–30 minute walk to your daily routine — after a meal is ideal for blood sugar management.
- Take stairs over elevators when reasonable. Park farther away. Walk for short errands.
- Schedule at least one 30–45 minute low-intensity cardio session per week: walking, cycling, swimming, or hiking.
Important Notes
- If you have cardiovascular disease, joint problems, or have been largely sedentary, start conservatively and increase gradually.
- Consult your physician before significantly increasing physical activity if you have a medical condition.