My/Exercise/Body/Plan/D3-Recovery

• Monday — Day 3: Recovery

  • Walk during the day. Optional gentle mobility from My/Exercise/Body/Plan/Mobility-Circuit; keep the day easy enough to feel ready for Tuesday.

  • Walk: after meals and during long sitting

    • Exercise/Body/Cardio/Walk

      • Walk

        • Practice walking at an easy to brisk pace to add daily movement and support recovery.

        • Setup

          • Wear comfortable shoes and choose a route, hallway, or treadmill.

        • Practice

          • Walk upright with a natural arm swing. An easy walk allows relaxed conversation; a brisk walk raises breathing while conversation remains possible.

        • Dose and Progression

          • Walk for five to ten minutes after meals when practical, and take a short walk during long periods of sitting or standing. Build daily steps gradually from the current average.

        • Cues and Variations

          • Walking should leave you fresher, not more tired. Shorter, more frequent walks work when time or energy is limited.

        • Sources

          • Person/Andrew Huberman/Book/26/Protocols suggests five minutes of walking per half-hour of sitting, walks after meals, and roughly 7,000–10,000 daily steps.
  • Part of My/Exercise/Body/Plan.