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I do exercise daily but I don't have a plan. I use to do some push ups, crunches, etc few months ago. Nowadays I go for walking but that too not daily. I would like to plan my exercise but I really don't know how to do so. Could you help me out?

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Based on your question, it seems like your goal is more like "general stay healthy" than a specific event or lose weight. Is that right? – FredrikD Dec 29 '13 at 13:52
Yes. You are absolutely right. – Javed Ahmed Dec 29 '13 at 19:15
up vote 0 down vote accepted

For "general stay healthy" plans (not to reduce weight or practice for an event), my suggestion is that you first set up goals in terms of time for these three categories:

  • Moderate physical activity (MPA)
  • High Intensity physical activity (HPA)
  • Recovery activities (RA)

MPA is activities where your perceived effort is low, i.e. on a scale of 1 to 10, your effort is at most 4 to 5. Typical activities are walking, biking, slow swimming and hiking.

HPA is activities where you effort is higher that 6. E.g. tabata, fast swimming and crossfit.

RA is activities where your effort is 1-2. E.g. Yoga, social activities and household chores.

The goals in time per week for a minimal "general stay healthy" base load should be:

  • MPA: [150, 210] minutes, see this reference.
  • HPA: [15, 25] minutes, see this article in NY Times (that refers to research done in Norway).
  • RA: [60, 300] minutes, depending on overall level of stress at work/school, see this reference.

The advantage of time as a basis for the goals is that you can vary the exercises and thus reduce the risk of injuries.

The general "stay healthy" is a life long project, see this question. To make is more manageable my experience is to plan forward 3-4 months at the time. That is, track what you do for the next three months, see if you can exceed stay in the suggested ranges for the goals and at the end of the period evaluate and adjust.

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You don't have a plan because you don't have a goal. Set a goal, and then create a plan to reach that goal.

For me (Goal)
I want to go from 93kg's to 70kg's.


  • Jog every day for 5km adding 5% distance every week
  • Calorie intake of 1200 (10% fat, 30% protein, 60% carbs)

Weight is currently 85Kg's and 15kg's to go.

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Excellent point making it goal oriented. +1 – Josh Dec 31 '13 at 6:37
Just a update on this original post. I'm now 65kg's and been stable for the past 2 months. – Chad Jun 3 '14 at 1:00

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