01
Accumulate a sustainable base
Use walking, cycling, swimming, dance, machines, or another accessible mode. Begin at an effort and duration you tolerate, then increase gradually.
02
Give intensity a purpose
Easy sessions support volume and recovery; moderate work builds steady capacity; harder intervals can be useful when appropriate. Not every workout needs to be breathless.
03
Keep the whole plan in view
Include strength training, sleep, nutrition, medical care, and social support. Stop and seek appropriate care for chest pain, fainting, unusual shortness of breath, or other concerning symptoms.