Evidence-based plan
Balanced Start
The default plan. Three moderate cardio sessions, two short strength sessions, and mobility on rest days — the exact mix WHO recommends for adults.
Sources & evidence
Every recommendation below links to the original guideline or peer-reviewed study. In plain language, here's what the research found.
World Health Organization (2020)
What it means: Adults who hit 150–300 min of moderate activity per week lower their risk of early death, heart disease, stroke, type 2 diabetes, and several cancers.
US Centers for Disease Control and Prevention
What it means: 150 weekly minutes of moderate cardio plus 2 strength sessions is enough to improve sleep, mood, and long-term health.
American Heart Association
What it means: Regular aerobic activity lowers blood pressure and LDL cholesterol, and reduces cardiovascular events.
Harvard Medical School
What it means: Even short walks add up. Consistency beats intensity for most everyday health outcomes.
These summaries are for education, not medical advice. Talk to your clinician before starting a new program, especially if you have a health condition.
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