MOVE MORE • CIRCULATE BETTER • SUPPORT RECOVERY

Losing excess weight is only one part of the goal.

Regular, appropriate physical activity can help:

• ❤️ Improve cardiovascular health and circulation

• 🩸 Support the delivery of oxygen and nutrients to working tissues

• 💪 Strengthen the muscles that support your joints and skeleton

• ⚖️ Support healthy weight management

• 🔥 Increase daily energy expenditure

• 🚶 Improve mobility, endurance and physical function

• 🧠 Support overall nerve and tissue health

For people with sciatic pain, neuropathy or musculoskeletal problems, appropriate movement may be an important part of a broader recovery program—alongside identifying and treating the underlying cause.

A SIMPLE DAILY TARGET

Aim for approximately 100–300 active kcal through suitable physical activity.

Walking • Stationary cycling • Swimming • Strengthening

The goal isn't simply to burn calories.
The goal is to build a healthier environment for your muscles, joints, nerves and whole body.

⭐ You can combine activities

You don't have to do one activity continuously.

For example:

10 min bike (~70 kcal) + 15 min brisk walking (~70 kcal) + 15 min swimming (~80 kcal) = ~220 kcal

That's an excellent session.

📅 Your simple 7-day program
Monday

🚴 Stationary bike — 30 minutes
Moderate intensity → approximately 180–250 kcal

Tuesday

🚶 Brisk walking — 30 minutes

• 🏋️ 10 minutes light strength exercises

Wednesday

🏊 Swimming — 30–40 minutes
Easy/moderate pace

Thursday

🚴 Stationary bike — 30 minutes

You mentioned that you recently did 11 minutes and the bike showed 110 kcal, increasing from 9 to 25 km/h. That's a good start, but don't feel you need to maintain 25 km/h continuously. Gradually building your duration is more important.

Friday

🚶 Brisk walking — 40–50 minutes

Saturday

🏊 Swimming or aqua exercise — 30–45 minutes

You can mix swimming with floating/rest periods.

Sunday

🚶 Easy walking — 20–30 minutes

• 🧘 10–15 minutes mobility and controlled breathing

🎯 Your weekly target

A very good long-term goal is:

150–300 minutes of moderate activity per week, plus muscle-strengthening exercises on at least 2 days.

You don't need to exercise extremely hard.

Think of it this way:

100 kcal → good movement day
200 kcal → very good session
300 kcal → strong active day

And consistency is more important than chasing a particular calorie number.

🫁 Breathing

Breathing exercises are excellent for relaxation, recovery and breathing control, but they aren't an effective calorie-burning exercise.

Normal/deep breathing only uses a small amount of additional energy.

Don't use prolonged breath-holding to burn calories, particularly in water. It doesn't provide a meaningful calorie benefit and can be dangerous.

🚶‍♂️ Your 100–300 kcal movement guide

The goal isn't to “burn off” everything you eat. Instead, use 100–300 active calories as a practical daily exercise target, depending on your energy and time.

Activity

~100 kcal

~200 kcal

~300 kcal

🚴 Stationary bike, moderate

15–20 min

30–35 min

45–50 min

🚶 Brisk walking

20–25 min

40–50 min

60–70 min

🏊 Swimming, easy/moderate

15–20 min

30–40 min

45–60 min

🌊 Water walking/aqua exercise

20–30 min

40–50 min

55–70 min

🏋️ Light resistance exercise

25–35 min

45–60 min

60–75 min

🛟 Floating

~35–50 min

~70–100 min

~105–150 min