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Example 4-week health plan for mind and body

by | Feb 13, 2026 | Body, Mind | 0 comments

Week 1 – Reset & Baseline

Goal: Build awareness and start small, consistent habits.

  • Movement (5 days/week)
    • 20 min brisk walk (or bike) most days.
    • 1 of those days: extend to 30 min if easy.
  • Strength & Mobility (2 sessions)
    • 10–15 min bodyweight:
      • 2×10 squats to a chair
      • 2×10 wall push-ups
      • 2×10 glute bridges
    • 5 min gentle stretching after (calves, quads, hamstrings, chest).
  • Nutrition
    • Add 1 extra portion of veg at lunch and dinner.
    • Swap one sugary drink/snack per day for water or fruit.
    • Drink at least 1.5 L water/day (spread over day).
  • Sleep
    • Fix a consistent bedtime and wake time (±30 mins) all week.
    • No screens for 20 mins before bed; read or stretch instead.
  • Toxins & Stress
    • Alcohol max 3 drinks total this week (or less).
    • 5 mins/day slow breathing (inhale 4s, exhale 6s) whenever convenient.

Week 2 – Lock in the Routine

Goal: Nudge up volume and tighten food quality a bit more.

  • Movement (5–6 days/week)
    • 25–30 min brisk walk or similar on 4 days.
    • On 1–2 days, include 5×30s faster pace with 60s easy walking.
  • Strength & Mobility (3 sessions)
    • 15–20 min total:
      • 3×10 squats (or lunges if comfortable)
      • 3×10 incline push-ups (kitchen counter)
      • 3×20s plank (knees or toes)
    • 5–10 min stretching (hips, hamstrings, back, shoulders).
  • Nutrition
    • At 2 meals/day, plate model:
      • ½ veg / salad
      • ¼ lean protein
      • ¼ whole grain or starchy veg
    • Replace white bread/pasta/rice with wholegrain when you can.
  • Sleep
    • Keep same schedule.
    • Cut caffeine after 3pm.
  • Toxins & Stress
    • Choose 2 alcohol-free evenings in a row.
    • One 15-min walk without phone (just breathing/observing) at least 3 days.

Week 3 – Build Capacity

Goal: Increase intensity and strength; keep lifestyle changes steady.

  • Movement (5–6 days/week)
    • 3 days: 30–35 min moderate cardio (walk, cycle, swim, jog).
    • 1–2 days: short “interval” walk:
      • 5 min easy
      • 8–10× (1 min brisk / 1 min easy)
      • 5 min easy cool-down.
  • Strength & Mobility (3 sessions)
    • 20–25 min:
      • 3×12 squats or reverse lunges
      • 3×12 hip hinges (good-morning style)
      • 3×10 push-ups (wall or floor)
      • 3×12 single-leg calf raises/side leg raises
    • Finish with 5 min core + back (bird-dogs, dead bugs, gentle back extensions).
    • Add one 10-min mobility block (hips + thoracic spine) on a non-strength day.
  • Nutrition
    • Aim for protein at each meal (eggs, fish, poultry, beans, Greek yoghurt, tofu).
    • Keep ultra-processed snacks to once per day max; swap others for nuts, fruit or yoghurt.
  • Sleep
    • Keep schedule; extend pre-bed “wind down” to 30 mins (dim lights, no work email).
    • If mind is busy: write a 3-line brain dump for tomorrow before bed.
  • Toxins & Stress
    • Alcohol max 2 nights this week, and avoid on nights before early starts.
    • One 20-min “off-grid” block daily (no screens, no work: walk, stretch, or sit quietly).

Week 4 – Consolidate & Personalise

Goal: Make this a sustainable “new normal” and test what works best for you.

  • Movement (5–6 days/week)
    • Choose a pattern you enjoy, e.g.:
      • 3 days: 30–40 min steady cardio
      • 2 days: interval-style walks/jogs
    • Optional: one longer 45–60 min easy session at the weekend.
  • Strength & Mobility (3 sessions)
    • Keep 20–25 min but progress:
      • Add light dumbbells or backpack for squats/hinges if easy.
      • Try moving from wall to knee push-ups; from knee plank to full plank.
    • Add one 15-min dedicated mobility session (hips, ankles, upper back, shoulders).
  • Nutrition
    • Choose 2–3 “non-negotiables” to keep:
      • e.g. “veg at 2 meals”, “only wholegrain at home”, “no sugary drinks on weekdays”.
    • Plan one intentional treat meal per week instead of mindless snacking.
  • Sleep
    • Keep schedule; aim to wake feeling rested 5+ days this week.
    • If you wake at night, use 4–6 breathing instead of checking your phone.
  • Toxins & Stress
    • Decide and set a personal alcohol rule that feels sustainable (e.g. only Fri/Sat).
    • 10 mins 3×/week of something deeply relaxing: bath, stretching, breathwork, or just lying still with calm music.

Simple Daily Checklist (Weeks 1–4, adjust targets as you go)

  • Movement: ≥ 20–30 min walk/cardio.
  • Strength/mobility: 10–20 min (at least 2–3 days/week).
  • Food: Veg at 2 meals, protein at each meal, minimal sugary drinks.
  • Water: 6–8 glasses across the day.
  • Sleep: Same bedtime/wake time; 20–30 min wind down, no late screens.
  • Stress/toxins: Brief breathing or quiet time; stick to your alcohol limit (or none).