Prioritize strength training to maintain muscle mass as your appetite drops, move daily with walking, and recover with proper hydration, protein, and sleep. You don't need a gym - a simple plan of 2-3 strength sessions and daily steps is enough to protect your metabolism and improve results.
Strength training (2--3 days/week, 25--40 min): Full-body circuits with 2-3 sets. Starter moves like squats or sit-to-stands ×10-12, push-ups (incline if needed) ×8-12, hip hinges ×10-12, rows ×10-12, plank 20-40 seconds. Progress by adding a set, reps, or weight each week you feel good.
Daily steps: Find your baseline, then add 1,000 steps per week until you're consistently at 8-10k most days.
Cardio (optional, 2--3 days): 20-30 minutes at Zone 2 pace (you can talk in full sentences): brisk walk, cycling, elliptical, or swimming.
Mobility (daily, 5--10 min): Hips, hamstrings, chest, and shoulders. Improves posture and reduces aches as activity increases.
During dose increases: Keep workouts lighter for 24-72 hours after an increase. If you feel nausea or fatigue, swap intensity for gentle walking or mobility and return to normal within a few days.
Fuel your workouts: 25-35 g protein per meal, 2-3 L water daily, electrolytes on hot or sweaty days, and 7-9 hours of sleep.