Health per the official guidelines – gym, 12 weeks

A setup that follows the physical activity recommendations from the Public Health Agency of Sweden and the WHO: two strength sessions in the gym with machines and dumbbells, brisk walks four days a week and mobility on Sunday. Twelve weeks, with a little more time each block.

The recommendations

The Public Health Agency of Sweden and the WHO give the same recommendations for adults:

• 150–300 minutes a week of aerobic activity at moderate intensity – you get warm and breathe faster but can talk – or 75–150 minutes at vigorous intensity, or a mix.
• Muscle-strengthening activity at least two days a week for the body's major muscle groups.
• Less sitting. All movement counts, even short bouts.
• If you are 65 or older, balance training is also recommended, ideally at least three days a week.

How the program meets them

Two full-body strength sessions a week. Four brisk walks giving 150 minutes in weeks 1–4, 180 minutes in weeks 5–8 and 210 minutes in weeks 9–12. Sunday is mobility. The strength sessions are not counted in the minutes, so you are above 150 minutes from the first week.

Swap the activity if you like

Cycling, swimming, cross-country skiing and dancing count just as well as walking as long as the intensity is moderate. The walks can be split up, for example two times 15 minutes.

Balance

If you are over 65 or feel unsteady: stand on one leg while brushing your teeth, walk a line heel to toe, and do the mobility session on Sunday.

The recommendations are a general guideline for health. If you have a medical condition, take medication or are pregnant – talk to a healthcare professional before you start.