Project Motion routine
Weekly movement planner for women 50+
Plan a week that fits real life. Select a block size, fill in your seven days, then print it or copy the blocks into your calendar.
Step one
Choose a block size.
Select the block that fits the day. Different days can use different block sizes.
One comfortable movement block
Choose a flat walk, indoor laps, easy cycling, gentle dancing or a seated/supported option you can begin without a fuss.
See beginner movement choicesMove plus mobility
Use about 10 minutes for comfortable movement, then follow the five-minute easy range-of-motion sequence.
Follow the 5-minute mobility sequenceWalk plus beginner strength
Use about 10 minutes for a walk or another movement block, then add one controlled round of the short strength block on a planned strength day.
See the beginner strength blockThese are planning formats, not minimum exercise doses or the full adult guideline. Activity of any duration can count. Build gradually toward 150–300 minutes of moderate aerobic activity each week plus muscle-strengthening activity on at least two days.
Step two
Plan your week.
Tap a block size for each day, jot what you did, and mark how it felt. Everything you enter prints with the page.
“How it felt” records your experience; it is not a medical score.
Before you begin
Two decisions before the week starts.
My two strength days
Pick two non-consecutive days when you can practise the short strength block. If you are new to the movements, learn the supported versions first.
The easiest place for my first block
A place you already visit can make the first block easier to plan.
Step three
End-of-week review.
Take five minutes on Sunday to note which blocks worked and which ones you would plan again.
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