Meeting the World Health Organization's Physical Activity Guidelines - 1

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Welcome to Week 1

This is the beginning of the path that will help you to take more control of your physical fitness and ability to move better. But remember, THIS IS THE BEGINING!

Why do I emphasize this?, you might ask. 

Well, the fitness culture tends to emphasize the achievements of people who appear to already be fit, or at least fit enough to jump in and work “till it hurts.”  Work up a good sweat.  Or they want to feel good about working until they are so out of breath they can’t talk comfortably 

This course is for the rest of us!

It’s for us who are less athletic, getting older, don’t like working out, and perhaps have bodies that just don’t work with the kinds of exercises common on YouTube or you’ll find in your local gym. 

I want you to succeed.  I want you to be the best your body and your interests open up for you.  And I want you to know, you can have amazing benefits by starting simply, and with fairly easy activities that you can maintain over time.  And, if you really like it, you’ll build a base to increase your physical activity intensity overtime.  But… you don’t have to start there. You start WHERE YOU ARE NOW!

This week is about changing habits. To do this you must succeed… in little steps.  So. Start easyStart slowly.  Most likely you’ll find your way to meeting the World Health Organization guidelines by the end of the next 6 weeks.

Video of the Week

The video this week is very important.  It explains benefits of exercising that has nothing to do with weight loss. And, it clearly says you don’t have to do difficult or massive amounts of exercise to get these important benefits. 

I know it’s a bit long at 13 minutes, but it’s worth it so watch all the way to the end. This video sets that stage for this Meeting the WHO Physical Activities program.  


Hey Watch This Video

Play Video

Choose your training day

Daily Training Instructions


  • Start with a 2-3 minute light warmup if you feel like it.  The Block 1  activities are not too intense and you may find them to be good warm up options..
  • Complete the Cardio section followed by the Strength section.  Some people prefer doing strength first and that’s ok if you prefer it that way. 
  • Each Training Block is 10 minutes of activity.
  • The intensity of training increases from Block 1 to Block 3. 
  • Depending on your current fitness level, you may decide to complete a single 10 minute block today Or you may choose to complete  2 or 3 Training Block repetitions for 20 or 30 minutes of total activity.

Manage the Intensity

Breathing:       Monitor your breathing as a means of controlling your effort. 

  • Block 1: No difficulty talking.
  • Block 2: Minimal, but some effort required to talk.
  • Block 3: Can carry conversation with increase in breathing effort. 

 Perceived Difficulty:     

After completing the block, how difficult was it for you on a scale of 1-7. 

  •    1- Not at all hard,     
  • 7-extremely difficult.   

     We’d like to get to a point where you can keep your score between 3-5

Be sure to write your scores down in your training log book.

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