A plan to move better.
Stiffness is not fixed by stretching a lot on one day. It is fixed by using your joints through their full range, with some load, several times a week.
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An example week
3 active days a week: 1 strength, 1 walking and 1 yoga.
Example for a person aged 45 to 59 who hardly moves.
- MonWalking15–30 min · easy
- TueRest
- WedStrength15–30 min · moderate · whole body
- ThuRest
- FriYoga15–30 min · easy
- SatRest
- SunRest
The real plan adapts to your age, how much you move, what you like and anything to keep in mind.
Every day
5,000
5,000 steps, or about 15 minutes of walking across the day.
What the strength session involves
- 1Warm up for 5 minutes, moving your joints.
- 2Five exercises: squat, push (push-ups or press), pull (row), hip hinge (deadlift or glute bridge) and core.
- 31 or 2 sets of 10 to 12 repetitions, with 1 or 2 minutes of rest.
- 4Finish each set feeling you could do two or three more.
- 5Body weight, bands, dumbbells or machines all work. When it gets easy, add weight or repetitions.
And with food
- Vegetables or fruit at every meal.
- A palm-sized portion of protein at every meal: it looks after muscle and joints.
- Water as your usual drink.
With your weight and height, the plan also tells you how much to eat, in portions you measure with your hand. Calorie and macro calculator.
Why it works this way
Strength through the full range
A deep squat or a well-done row is a mobility exercise too. Strength work through a full range improves range of motion as much as stretching does, and makes it useful.
Little and often
The plan's mobility sessions are short: hips, spine and shoulders with wide, slow movements, and some balance work. Ten or twenty minutes are enough.
Get up every hour
A good part of stiffness comes from spending hours in the same position. The plan suggests getting up and moving for a couple of minutes every hour you spend sitting.
Frequently asked questions
Does stretching every day improve mobility?
It helps, but it is not the most effective approach on its own. Combining full-range strength with active mobility works better than passive stretching.
Does it work if I have back or knee trouble?
The plan avoids impact if you say so when you start. If there is pain, see a doctor or a physiotherapist first.
Do I have to do yoga?
No. The plan uses the mobility session as a category: yoga, pilates, stretching or joint mobility all count the same.
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A weekly plan for building muscle: three full-body strength days, how much protein to eat and how to progress, at the gym or at home.
Build endurance
A weekly plan for building endurance: easy-paced cardio, one day with changes of pace and strength to back it up. No heart rate monitor.
Your first challenge lasts 21 days. Start today.
Two minutes to tell us where you are starting from, and the method adapts to you.
Start my first challenge