Move in your own way
The aim is a doable movement break rather than a fitness target. Gentle activity counts.
Choose ten comfortable minutes of walking, stretching or dancing. Modify the action if pain, disability or circumstances require it.
Open my labWhat to notice
Note mood, energy and whether the activity felt manageable. Keep an eye on sleep and time of day.
Record a 1–10 daily rating and whether you tried the activity. A missed day is useful context; it does not erase the rest of your week. At the first checkpoint, you can continue for seven or fourteen days, or choose something else.
How to interpret your result
The ten-minute dose is a practical experiment, not a prescribed amount or clinical recommendation. Stop if an activity causes symptoms.
Keep your original prediction separate from the daily ratings. Your starting rating, number of observations and changing circumstances all matter. A personal week can reveal a pattern worth exploring, but it cannot establish cause or statistical significance.
Evidence and context
This guide describes a small personal practice. For the wider research context, see WHO physical activity fact sheet. Research findings describe groups and study conditions; your lab records describe your own experience.