Your week of movement

Three sessions, none before 7h30, none longer than 30 minutes.

Why walking and not running You tried running at 6h30 and it lasted eleven days. Nothing here happens before 7h30, and nothing needs a change of clothes you would have to plan.

Friday, in detail Ten bodyweight squats, rest, repeat three times. Then the stairs, five times up. Then carry something heavy across the room twenty times. It looks silly and it is exactly what carrying two children upstairs asks for.

If the week goes wrong Do Friday. It is at home, it needs no shoes, and it is the one that moves the thing you said mattered.