Fitness Program -

Aim for at least 150 minutes of moderate activity (brisk walking, swimming) or 75 minutes of vigorous activity (running, HIIT) per week.

Stretching or yoga to maintain range of motion and prevent stiffness. 🏗️ Building Your Routine fitness program

Squats, lunges, deadlifts, overhead presses, and rows. Aim for at least 150 minutes of moderate

Exercises like planks or bird-dogs to protect the spine and improve functional movement. fitness program