How to Create a Personal Wellness Routine
Bring food, movement, sleep and downtime together into a simple weekly routine that fits your life — and adjust it as you go.
Read articleHow to Build a Sustainable Exercise Routine
The best exercise routine is one you can keep doing. That usually means starting where you are, choosing activities you enjoy, and building up gradually — rather than doing too much too soon.
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What the Canadian guidelines suggest
The Canadian 24-Hour Movement Guidelines for Adults aged 18–64 recommend:
150 minmoderate to vigorous aerobic activity per week
2× a weekmuscle-strengthening activities for major muscle groups
Several hoursof light physical activity a day, including standing
The guidelines also recommend limiting sedentary time to 8 hours or less a day and breaking up long periods of sitting. If you’re not there yet, that’s fine — the guidelines emphasise that some activity is better than none. Separate guidelines exist for children, youth and adults 65 and older on csepguidelines.ca.
What counts as “moderate”?
A common rule of thumb: moderate activity makes you breathe harder and feel warmer but you can still talk — brisk walking or cycling, for example. During vigorous activity it’s hard to say more than a few words without pausing for breath. You don’t need a gym: walking, dancing, swimming, gardening and active commuting all count.
Starting where you are
- Pick something you enjoy. You’re far more likely to keep doing it.
- Start small. A 10-minute walk is a real start. Add a few minutes at a time.
- Schedule it. Put activity in your calendar like any other appointment.
- Mix it up. Combine aerobic activity with strength exercises such as squats, push-ups against a wall, or resistance bands.
A sample beginner week
| Day | Idea |
|---|---|
| Mon | 20-minute brisk walk |
| Tue | 15 minutes of body-weight strength exercises |
| Wed | 20-minute walk or bike ride |
| Thu | Rest or gentle stretching |
| Fri | 15 minutes of strength exercises |
| Sat | 30–40 minutes of an activity you enjoy |
| Sun | Relaxed walk with family or friends |
This adds up to just over 100 minutes of aerobic activity plus two strength sessions — a step towards the guideline. Adjust it to your schedule, fitness and abilities.
Keeping it going
- Track your activity on a calendar or our weekly wellness checklist.
- Find a walking buddy or join a community group.
- Plan for bad weather: have an indoor option ready.
- If you miss a day, simply pick up again the next day.
Check in with a professional first if…
If you have a health condition, are pregnant, are recovering from an injury, or have symptoms such as chest pain, dizziness or unusual shortness of breath, talk to a health care provider before increasing your activity.
References and further reading
- Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years. csepguidelines.ca/guidelines/adults-18-64/
- Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines (all age groups). csepguidelines.ca/
Links were checked on 28 October 2026. External sites may change their content.
Written by the PreppingForHealth.ca editorial team. Reviewed against the sources listed above. Named author and professional reviewer details will be added only when verified. Author to confirm
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