How to set a “good enough” routine in 15 minutes a day
Topic: Getting Started
Reading time: 2 min
If you’ve tried big plans and they didn’t stick, you’re not alone. A “good enough” routine is small, repeatable, and flexible.
The 15-minute template
- 5 minutes of easy movement (walk around the block, march in place, gentle cycling)
- 5 minutes of strength (sit-to-stand, wall push-ups, band rows)
- 5 minutes of balance + mobility (heel-to-toe walk, single-leg stand with support, ankle/hip circles)
Make it ridiculously easy
- Pick a trigger: right after coffee, after lunch, or before your favorite TV show.
- Choose the smallest version: “I’ll do two sit-to-stands.” If you feel good, do more.
- Track streaks, not perfection: aim for 4 days/week at first.
What if you have pain?
Discomfort that settles quickly can be normal when you’re getting stronger. Sharp pain, swelling, or pain that changes your gait is a “pause and reassess” sign.
Rule of thumb: If a movement makes pain spike above a 4/10, modify it or skip it and ask your clinician or a physical therapist for guidance.
A simple weekly goal
- Week 1: Do the 15 minutes twice.
- Week 2: Three times.
- Week 3: Four times.
- Week 4: Add a longer walk on one day.
Want a printable plan? Try the Weekly Walking Plan.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics.