Felling tired, overweight, unfit?

Hi Guys and Gals,

if you find yourself in a position where you are overweight, unfit and de-motivated just have a read through below. Because it isnt as bad as you think and the benefits are so big you cant really measure them. You will feel much better, look better and your vital organs will be so much fitter.

What You’re Aiming For? Just feel better and be fitter

Frequency: 4–5 days per week

Intensity: Low → moderate (you should be able to talk in short sentences)

Time: Start at 15–20 minutes, build to 30–45 minutes

Your primary goal is to Improve stamina and heart health

Secondary bonus: Fat loss, better energy, better mood

Important to put Safety First

If you have heart issues or high blood pressure or are under investigation for any serious illness, check with a doctor first. If you have joint issues use a walking aid if needed. Be you and just take one step at a time.

Warm up & cool down every session

Mild soreness = normal

Sharp pain, dizziness, chest pain = stop

Best Cardio Choices are Low Impact

Pick 1–2 you don’t hate—this matters more than perfection.

Brisk walking (outdoors or treadmill)

Stationary bike

Elliptical

Swimming or water walking

Marching in place / low-impact cardio videos

Walking alone is fine to start then try to include a freind, the time goes much quicker.

8-Week Beginner Cardio Plan

Weeks 1–2: Just Get Moving

4 days per week

5 min easy warm-up

10–15 min steady pace (slightly out of breath, but talking possible)

5 min cool down

Total: 20–25 minutes

Optional:

On 1–2 days, break it up: 10 min morning + 10 min later

Weeks 3–4: Build the Habit

4–5 days per week

5 min warm-up

15–20 min steady cardio

5 min cool down

Total: 25–30 minutes

Add light effort changes once per session:

1 min slightly faster

2 min easy

Repeat 3–4 times

Weeks 5–6: Improve Endurance

5 days per week

5 min warm-up

20–30 min cardio

5 min cool down

Optional intervals (1–2 days/week):

1 min faster

1–2 min easy

Repeat 5–6 rounds

Weeks 7–8: Heart Health Sweet Spot

5 days per week

30–45 minutes total

Mostly steady pace

1–2 interval days only (don’t overdo it)

At this point, daily activities should start feeling easier—stairs, walking, energy levels.

Optional Add-Ons (Highly Recommended)

Not required, but very helpful:

2× Per Week – Light Strength (10–15 min)

Chair squats

Wall push-ups

Step-ups

Resistance band rows

This protects joints and boosts cardio progress.

Daily – Gentle Mobility (5 min)

Hip circles

Calf stretches

Hamstring stretches

Shoulder rolls

How Hard Should It Feel?

Use the Talk Test:

Can talk, but not sing = perfect

Gasping = too hard

Too easy = speed up slightly

The Secret to Success (Not Motivation)

Same time every day if possible

Comfortable shoes

Track progress by consistency, not weight

Missing a day doesn’t matter—quitting does

Any other advice needed, private message us! we are here to help.

Have a great day from all the Team at The Physical Therapy Clinic