Key Takeaways
- The easiest sport is the one you can start now with simple rules, low impact, low cost, and quick wins; for most beginners, walking ranks highest.
- Other easy, beginner-friendly options include swimming (joint-friendly), cycling on flat paths (steady, low impact), and casual racket games like badminton or pickleball.
- Define “easy” by practical factors: quick start time, minimal gear, nearby access, short 10–20 minute sessions, and light effort (RPE 2–3, ~2–4 METs).
- Personal fit matters: choose based on joint comfort, past experience, schedule, and budget—then scale gently using the talk test and CDC/WHO guidance.
- Stay safe with brief warm-ups, relaxed technique, and low-intensity pacing; stop if pain lingers beyond 24 hours and swap to lower-impact modes.
I keep hearing the same question when friends want to get moving without stress. What is the easiest sport. I get it. We want something fun that fits real life and does not demand fancy gear or hours of practice. Ease can mean simple rules low risk low cost or just low pressure. For me it starts with joy and a quick win.
In this guide I will break down what easy really means in a sport. I will look at how fast you can start how hard the skills feel and how kind it is on your body and schedule. I will share my picks that help you move right away and feel good fast. No gatekeeping just simple ways to play and stay active.
What Is The Easiest Sport?
The easiest sport lets me start now with simple rules low risk low cost and quick wins. Walking fits that best for most beginners per public health guidance from the CDC and WHO. Walking starts anywhere on flat ground and uses shoes I already own. Swimming often feels easy for joints if a pool is nearby and I can float. Badminton feels easy for coordination if I like light rallies and casual play. Cycling feels easy for distance if I prefer seated movement and steady pacing. Guidance supports low intensity starts for immediate adoption and safety (CDC Physical Activity Basics, WHO Guidelines 2020).
Ease at a glance
| Sport | Start time (min) | Typical gear cost (USD) | Impact level | Learning curve |
|---|---|---|---|---|
| Walking | 0–2 | 0–50 | Low | Very short |
| Swimming | 5–10 | 5–20 day entry, 10–20 goggles | Very low | Short |
| Badminton | 5–10 | 20–40 racket, 5–10 shuttles | Low | Short |
| Cycling | 10–15 | 200–600 bike, 20–60 helmet | Low to moderate | Short to medium |
Why walking ranks easiest
- Requiring one rule only which is move forward at a comfortable pace
- Using existing environments like sidewalks parks tracks and malls
- Allowing flexible time blocks like 5 10 or 20 minutes with no setup
- Supporting low joint load per WHO guidance on moderate activity
- Scaling effort with pace or hills without changing technique
- Enabling social options like partner walks group walks or dog walks
When another sport feels easiest
- Swimming feels easiest for me if joint pain flares or heat stress rises
- Badminton feels easiest for me if I want playful rallies and quick feedback
- Cycling feels easiest for me if I aim for longer distances with less impact
- Strength circuits feel easiest for me if weather limits outdoor time
How I decide in practice
- Matching the easiest sport rules to my schedule access and body comfort
- Choosing the lowest cost option first then upgrading gear only if I stick with it
- Starting with conversational pace then nudging effort based on breath talk test per CDC
- CDC Physical Activity Basics https://www.cdc.gov/physicalactivity/basics/index.htm
- WHO Guidelines on Physical Activity and Sedentary Behavior 2020 https://www.who.int/publications/i/item/9789240015128
How To Define “Easy” In Sports
I define easy in sports as low physical load, simple skills, and practical access. I keep the lens on quick start, low risk, and low cost.
Criteria: Physical Demands And Intensity
Physical demands and intensity set the baseline for ease. I use simple load markers that scale for beginners.
- Measure heart rate against max heart rate, use 50% to 64% for light effort, use 65% to 76% for moderate effort, use 77% to 95% for vigorous effort
- Track RPE on a 0 to 10 scale, aim for 2 to 3 for light effort, aim for 4 to 6 for moderate effort, aim for 7 to 8 for hard effort
- Compare METs across activities, favor 2 to 3 METs for easy sport starts, pick 3 to 6 METs for moderate options
- Watch joint impact signals like pounding, favor low impact modes like walking, swimming, cycling
- Note recovery time in hours, favor sessions that feel normal within 12 to 24 hours
| Metric | Light | Moderate | Vigorous | Source |
|---|---|---|---|---|
| % Max Heart Rate | 50–64% | 65–76% | 77–95% | American College of Sports Medicine 2021 |
| RPE 0–10 | 2–3 | 4–6 | 7–8 | Borg 1998 |
| METs | 2.0–2.9 | 3.0–5.9 | 6.0–8.0 | Ainsworth Compendium 2011 |
Sources
- American College of Sports Medicine, ACSM Guidelines for Exercise Testing and Prescription, 2021
- Borg G, Borg’s Perceived Exertion and Pain Scales, 1998
- Ainsworth BE et al, 2011 Compendium of Physical Activities, https://sites.google.com/site/compendiumofphysicalactivities
Skill Learning Curve And Coordination
Skill learning curve and coordination define how fast I move from awkward to fluent. I scan for low precision and clear feedback.
- Favor gross motor patterns with big targets like steps, strokes, and pushes, skip fine motor starts with narrow timing windows like spins, clips, and flips
- Count trials to first consistent success, aim for 20 to 50 trials for basics like rallying or lane laps, avoid starts that take 200 plus trials
- Track error rate per minute, accept 0 to 2 errors for beginners, avoid modes with frequent faults like serves and transitions
- Use blocked practice for day 1, switch to random practice after first stability if boredom rises
- Apply Fitts and Posner stages, reach the cognitive stage quickly with simple rules, enter the associative stage within 1 to 3 sessions
| Skill Measure | Easy Target | Typical Range | Example Activities |
|---|---|---|---|
| Trials to first fluency | 20–50 | 20–200 | Walking, easy cycling, shallow-water swimming |
| Beginner error rate per min | 0–2 | 0–6 | Walking, casual badminton rallies, pool laps |
| Sessions to stable basics | 1–3 | 1–10 | Walking paths, bike path rides, learn-to-swim sets |
Sources
- Fitts PM, Posner MI, Human Performance, 1967
- Schmidt RA, Lee TD, Motor Control and Learning, 2019
Access, Cost, And Time Commitment
Access, cost, and time commitment determine how easy I can keep a routine. I compare gear, places, and schedule friction.
- Prefer free or low fee spaces like sidewalks, parks, and public pools, avoid long travel or gate times
- Pick gear with low upfront cost like shoes, goggles, and pump, skip items with fit complexity like clipless pedals and custom rackets
- Slot sessions into short blocks like 10 to 30 minutes, chain blocks across the week if energy varies
- Use simple logistics like leave-from-home starts, avoid transport setups and check-in lines
- Track ongoing costs per month, aim for 0 to 30 USD, cap single purchases under 100 USD
| Access Factor | Low Friction Target | Typical Beginner Range | Examples |
|---|---|---|---|
| One-way travel time | 0–10 min | 0–30 min | Home door walks, local paths, nearby pools |
| Upfront gear cost | 0–100 USD | 0–300 USD | Walking shoes, swim goggles, basic helmet |
| Ongoing monthly cost | 0–30 USD | 0–60 USD | Park access, pool passes, tire tubes |
| Minimum session length | 10–30 min | 10–60 min | Lunch walks, short rides, lap sets |
- U.S. Bureau of Labor Statistics, Consumer Expenditures, 2023
- Sports and Fitness Industry Association, SFIA Topline Report, 2024
- CDC, Physical Activity Basics, bout guidance, https://www.cdc.gov/physicalactivity basics
Common Misconceptions About Easy Sports
I see two myths pop up when people ask for the easiest sport. I clear them up so starting feels simple and realistic.
“Easy” Doesn’t Mean “No Skill”
Easy sports still involve skill. I use basic coordination, balance, and pacing even in walking, swimming, cycling, and badminton (ACSM, 2021).
- Walking basics, like posture, cadence, and foot strike, boost comfort and reduce fatigue when I go longer or faster (CDC, 2022).
- Swimming fundamentals, like breathing rhythm, body position, and relaxed kick, unlock smooth laps when I add distance (ACSM, 2021).
- Cycling essentials, like saddle fit, gear choice, and steady cadence, make hills and longer rides feel manageable when terrain changes (CDC, 2022).
- Badminton elements, like grip, ready stance, and simple footwork, raise consistency when rallies extend (BWF, 2020).
Motor learning research links quick feedback and simple movement patterns to faster skill gains, which is why gross motor tasks feel easier to start for most beginners (Schmidt & Lee, 2019).
Casual Play Versus Competitive Levels
Casual play and competitive levels differ by intensity and structure. I see the gap most in pace, duration, and rule enforcement, which shifts effort and stress.
| Activity | Casual METs | Competitive METs | Source |
|---|---|---|---|
| Walking | 2.5–3.5 | 6.3–9.0 racewalking | Compendium of Physical Activities, Ainsworth et al., 2011 |
| Swimming | 4.0–6.0 easy laps | 8.0–11.0 training sets | Compendium, Ainsworth et al., 2011 |
| Cycling | 4.0–6.0 leisurely | 8.0–12.0 hard group ride | Compendium, Ainsworth et al., 2011 |
| Badminton | 4.5–5.5 recreational | 7.0–8.0 match play | Compendium, Ainsworth et al., 2011 |
- Casual sessions favor short bouts, open pacing, and flexible rest, which keeps perceived exertion in the light to moderate range for most people (ACSM, 2021).
- Competitive formats add time caps, tighter rules, and tactical surges, which push intensity toward vigorous zones for trained players (ACSM, 2021).
- Gear and space remain similar across formats in easy sports, like public courts and pools, which keeps access high even as intensity changes (CDC, 2022).
References: ACSM Guidelines for Exercise Testing and Prescription, 11th ed., 2021. CDC Physical Activity Basics, 2022. Badminton World Federation Coaching Resources, 2020. Compendium of Physical Activities, Ainsworth et al., 2011. Schmidt RA, Lee TD, Motor Learning and Performance, 2019.
Top Contenders For The Easiest Sport
I stack these easy sport picks against simple rules, low impact, quick starts. I also track light gear and low cost to keep barriers down.
| Sport | Typical METs | Impact level | Starter cost USD | Primary source |
|---|---|---|---|---|
| Walking, 3 mph | 3.3 | Low | 40–120 | Compendium of Physical Activities, CDC |
| Power walking, 4 mph | 5.0 | Low | 40–120 | Compendium of Physical Activities, CDC |
| Recreational swimming | 4.0–6.0 | Very low | 3–10 per visit, 10–30 goggles | Compendium of Physical Activities, CDC |
| Badminton, casual | 4.5 | Low | 20–60 paddle, 5–15 shuttles | Compendium of Physical Activities |
| Pickleball, casual | 3.5–4.1 | Low | 30–70 paddle, 5–10 balls | Peer reviewed pickleball energy studies, CDC |
| Table tennis, casual | 4.0 | Low | 15–40 paddle, access varies | Compendium of Physical Activities |
| Cycling, flat 9–10 mph | 5.8 | Low | 300–600 bike, 30–80 helmet | Compendium of Physical Activities, CDC |
Walking And Power Walking
I treat walking as the easiest sport for most starters, then I layer in power walking for a mild bump. I keep pace at 3 mph for easy days and 4 mph for power days, since those sit near 3.3 METs and 5.0 METs per the Compendium of Physical Activities. I set intensity to a conversational level that matches moderate effort ranges defined by CDC and ACSM. I log time in 10–20 minute blocks in any neighborhood, park, or mall.
Sources: Compendium of Physical Activities, CDC, ACSM
Recreational Swimming
I use swimming when joints prefer water support. I target easy continuous laps or water walking that land near 4.0–6.0 METs, which meets moderate intensity ranges per CDC tables. I pack goggles and pay a day fee at a public pool for flexible access. I keep sets short, for example 4 x 2 minutes with 1 minute rest.
Sources: Compendium of Physical Activities, CDC
Badminton And Pickleball (Casual)
I pick these net games for fast fun and simple rules. I rally at half court with underhand serves and light footwork, which keeps effort near 3.5–4.5 METs based on pickleball studies and the Compendium for badminton. I use one paddle and basic shoes, then I play to 7 or 11 for quick wins. I rotate partners to spread movement and reduce fatigue.
Sources: Compendium of Physical Activities, peer reviewed pickleball energy expenditure studies, CDC
Table Tennis (Casual)
I choose table tennis for tiny spaces and quick reflex play. I keep rallies cooperative first, then I add gentle spins, which holds effort near 4.0 METs in the Compendium. I bring a basic paddle and book a community table or a rec room. I play best of 5 to keep sessions short.
Sources: Compendium of Physical Activities
Cycling On Flat Terrain
I ride flat paths at 9–10 mph for steady, low impact cardio. I aim near 5.8 METs per the Compendium, which fits moderate zones cited by CDC. I use an entry bike with a fitted helmet and lights, then I plan 20–30 minute loops on protected lanes. I keep cadence smooth and gears light to protect knees.
Personal Factors That Influence Ease
I match the sport to my body and context. I keep the target light and the path simple.
Age, Fitness Level, And Mobility
I adjust intensity by age, capacity, and joint comfort. I favor low impact if joints feel tender.
- Pick low impact modes, like walking, pool walking, cycling.
- Match effort to light METs, like 2.0 to 3.0 for easy days.
- Use gross motor patterns, like steady strides and relaxed strokes.
- Shift to water, like shallow water jogging, if land impact spikes pain.
- Keep bouts short, like 10 to 20 minutes, then stack blocks if energy allows.
| Personal factor | Indicator example | Easy intensity target | Mode examples | Source |
|---|---|---|---|---|
| Older adult 60 plus | Balance limits, slower recovery | 2.0 to 3.0 METs | Walking, water aerobics, recumbent cycling | CDC Physical Activity Basics, ACSM Guidelines |
| New to exercise | RPE 2 to 3 of 10, frequent rests | 2.0 to 3.0 METs | Flat walking, gentle swimming, casual badminton rallies | ACSM Guidelines |
| Joint pain arthritis | Knee or hip soreness on stairs | 2.0 to 3.0 METs in water or bike | Pool walking, cycling, elliptical | ACSM, Arthritis Foundation |
| Higher fitness | RPE 3 to 4 of 10 at easy pace | 3.0 to 4.0 METs | Brisk walking, easy lap swimming, moderate cycling | Ainsworth Compendium, ACSM |
I use RPE to keep it easy. I keep it around 2 to 3 for relaxed sessions. I confirm effort with talk test if I can speak full sentences.
- Pick flat routes, like parks and malls.
- Match stride length to comfort, like short steps for stability.
- Use shoes with cushioning, like 8 to 12 mm drop, if Achilles feels tight.
Sources: CDC Physical Activity Basics, ACSM Guidelines for Exercise Testing and Prescription, Ainsworth BE Compendium of Physical Activities.
Prior Experience And Motivation
I lean on past skills to lower the learning curve. I connect the plan to motives that stick.
- Leverage carryover, like skating to cycling balance or tennis to badminton footwork.
- Repeat familiar drills, like 5 minute walk then 1 minute mobility loops.
- Set process goals, like 3 sessions per week rather than pace records.
- Track simple cues, like steps, session count, RPE.
- Pick fun formats, like music playlists or scenic loops, if energy dips.
- Join micro challenges, like 7 day streaks, to build momentum.
I lock in quick wins first. I add complexity later if boredom rises.
Sources: Bandura self efficacy theory, ACSM behavior strategies for physical activity.
Environment And Social Support
I shape the plan around space, weather, and people. I keep access friction low.
- Map easy venues, like sidewalks, tracks, pools.
- Prep minimal gear, like shoes, water, ID.
- Slot short windows, like 10 minute blocks before meals.
- Use weather backups, like mall walking or indoor bikes.
- Add light social ties, like a neighbor walk or casual club night.
- Share updates, like a weekly text, if accountability helps.
I choose safe and lit routes after dark if daylight is limited. I keep travel time under 10 minutes if consistency lags.
Sources: CDC Community Strategies for Physical Activity, WHO Global Action Plan on Physical Activity.
Safety And Injury Risk Considerations
I keep easy sports safe by managing impact and simple habits. I favor low load and clear technique to cut strain.
Low-Impact Options For Joint Health
I pick activities that keep joint stress low. I look for smooth cycles and soft landings.
- Choose walking on flat paths or tracks for ankles and knees
- Choose swimming with easy freestyle or backstroke for shoulders and spine
- Choose cycling on upright bikes for hips and knees
- Choose badminton or pickleball in short rallies for shoulders and calves
- Choose table tennis for wrists and forearms
I match surfaces to joints for extra cushion. I favor tracks, turf, wood. I skip concrete when possible.
I rely on consensus from the American College of Sports Medicine and the CDC for low impact guidance and overuse prevention advice.
| Activity | Impact level | Joint focus | Surface or equipment tips | Typical pace cue |
|---|---|---|---|---|
| Walking | Very low | Knees, ankles | Tracks, level trails, cushioned shoes | RPE 2 to 3 easy |
| Swimming | Very low | Spine, shoulders | Freestyle, easy kick, relaxed breath | 25 yd repeats with full breaths |
| Cycling | Low | Knees, hips | Upright bike, 90 rpm, light gear | Flat routes or low resistance |
| Badminton | Low to moderate | Shoulders, calves | Light racket, indoor wood court | Short games to 11 points |
| Table tennis | Very low | Wrists, elbows | Standard paddle, dry floor grip | 5 to 10 shot rallies |
Warm-Ups, Technique, And Recovery
I use brief prep and simple cues to lower risk. I keep effort easy first, hard later.
- Start dynamic warm-ups for 5 to 10 minutes
- Start technique drills for 3 to 5 minutes
- Start main sets at RPE 2 to 3 for 10 to 20 minutes
- Start cooldowns for 3 to 5 minutes
- Start recovery blocks for 24 to 48 hours between harder days
I pull these ranges from ACSM position stands and CDC injury prevention resources.
| Element | Duration or metric | Simple cue | Source context |
|---|---|---|---|
| Warm-up | 5 to 10 min | March, arm circles, easy swings | ACSM general warm-up guidance |
| Technique | 3 to 5 min | Posture tall, cadence smooth, soft landings | ACSM skill acquisition notes |
| Easy effort | RPE 2 to 3 | Conversational pace, nasal breath possible | Borg category ratio scale |
| Cooldown | 3 to 5 min | Slower pace, long exhale | ACSM recovery guidance |
| Recovery | 24 to 48 hr after hard bouts | Alternate easy days, mix modes | CDC overuse prevention |
- Maintain posture for neutral spine and stacked joints
- Maintain short strides for walking and quick feet for racket sports
- Maintain light grip for paddles and rackets to reduce elbow strain
- Maintain smooth cadence near 90 rpm for cycling to ease knee load
- Maintain relaxed exhale in water to keep neck loose
I log any pain that lasts beyond 24 hours. I scale volume or swap modes if symptoms persist.
How To Choose The Easiest Sport For You
I match the easiest sport to my body, budget, and schedule. I use quick metrics and simple cues to decide fast.
Quick Self-Assessment Checklist
- I confirm comfort, if joints ache with impact.
- I map access, if I lack transport.
- I cap starter cost, if money feels tight.
- I block short time, if my days run busy.
- I pick simple skills, if coordination feels rusty.
- I favor low impact, if prior injuries exist.
- I choose familiar spaces, if new places raise stress.
- I invite social support, if motivation dips alone.
- I track easy intensity, if heart rate spikes fast.
- I test joy first, if past exercise felt punishing.
Target cues for an easy start
| Metric | Target | Source |
|---|---|---|
| Session length | 10–20 minutes | ACSM 2021 |
| Rate of Perceived Exertion, 0–10 | 2–3 easy | Borg, ACSM |
| Heart rate, % of max | 50–60% | ACSM |
| Intensity, METs | 2–4 light to moderate | Compendium of Physical Activities |
| Starter spend | $0–$50 for basics | Consumer averages |
| Impact level | Low, steady | ACSM |
| Setup time | under 5 minutes | Behavior research on adherence |
I use ACSM Guidelines for Exercise Testing and Prescription, CDC Physical Activity Basics, and the Compendium of Physical Activities for the METs and intensity ranges.
Beginner Tips To Get Started Today
- I pick one easy sport from walking, swimming, cycling, badminton.
- I choose the lowest setup path, if two options feel equal.
- I set a 15 minute cap, if energy runs low today.
- I pace at RPE 2–3, if breathing turns labored.
- I wear stable shoes, if I walk outside.
- I choose shallow water, if I swim laps.
- I set an upright seat, if I cycle on a city bike.
- I rally with light shuttles, if I play badminton casually.
- I warm up 3–5 minutes with slow movement, if joints feel stiff.
- I cool down 3–5 minutes with easy walking, if heart rate stays high.
- I pack one item only, like shoes, goggles, or a water bottle.
- I map one nearby route or venue, like a park, pool, or court.
- I set a simple rule, like stop while it still feels easy.
- I log session date, time, and RPE in one line.
- I repeat the same slot next week, if the session felt good.
Conclusion
I want this to feel light and doable. Pick one simple step you can take in the next 24 hours. Lay out your shoes fill a bottle or text a friend. Small cues beat big plans.
Set a tiny goal you can finish even on a busy day. Ten to fifteen minutes at a pace that lets you talk. If it feels good you can do a bit more tomorrow.
Track one thing that matters to you like minutes mood or energy. Celebrate each win. If it stops feeling easy adjust and keep going. I am cheering for you.
Frequently Asked Questions
What is the easiest sport for beginners?
Walking is the easiest sport for most beginners. It has simple rules, no special skills, low injury risk, and almost zero cost. You can start anywhere, anytime, and adjust the pace to your fitness level. It’s low-impact, friendly on joints, and easy to fit into short time blocks.
Why is walking considered the easiest sport?
Walking requires minimal gear (comfortable shoes), uses existing paths, and has a gentle learning curve. It’s low-impact, scalable in duration and pace, and easy to maintain as a daily habit. It also supports quick wins and builds confidence without pressure.
What makes a sport “easy”?
An easy sport has simple rules, low injury risk, low cost, minimal gear, and a short learning curve. It’s accessible near home or work, fits into brief time slots, and has low physical load. It should feel enjoyable and offer quick progress.
Which other easy sports should I try besides walking?
Try recreational swimming, cycling (upright bike), badminton, pickleball, or table tennis. They’re low-impact, beginner-friendly, and have simple skills. Choose based on access to a pool, bike paths, or local courts, plus your preference for solo or social play.
How do METs and RPE help me pick an easy sport?
METs estimate energy use; lower METs (2–5) are easier for beginners. RPE (0–10 scale) measures how hard it feels. Aim for RPE 3–4 for an “easy” session. These metrics help you control intensity so workouts stay comfortable and sustainable.
What gear do I need to start?
For walking: supportive shoes and weather-appropriate clothing. For cycling: a safe, properly fitted bike and helmet. For swimming: goggles and a comfortable suit. For badminton/pickleball/table tennis: a basic racket/paddle and balls. Start cheap; upgrade only if you stick with it.
How much time should a beginner spend per session?
Start with 10–20 minutes, 3–5 days per week. Keep intensity at RPE 3–4 or a conversational pace. Gradually add 5 minutes as comfort improves. Short, frequent sessions build habit without fatigue or stress.
What’s a safe heart rate for easy sessions?
A simple guide: keep your pace “talkable.” If you track heart rate, aim for about 50–65% of your estimated max (220 minus age). Comfort, breathing, and conversation ability are better guides than numbers for beginners.
How do I reduce injury risk in easy sports?
Choose low-impact options, warm up 3–5 minutes, keep good posture and smooth technique, and stop before pain. Walk on flat paths, swim easy strokes, cycle with an upright posture, and use supportive shoes. Increase time or intensity gradually.
Do easy sports still require skill?
Yes, but the skills are basic: posture, balance, rhythm, and pacing. Walking needs good stride and cadence; swimming needs breathing and body position; cycling needs control and braking; racket sports need simple strokes and footwork. Fundamentals boost comfort and confidence.
Are casual and competitive play different in ease?
Yes. Casual play is flexible, lower intensity, and more forgiving of mistakes. Competitive formats use stricter rules, higher intensity, and tighter scoring. Start casual to build skills and enjoyment, then try light competition if you want more challenge.
Which easy sport is best for bad knees?
Walking on flat surfaces, cycling on an upright or recumbent bike, and pool walking or easy swimming strokes are great low-impact choices. Avoid hard sprints, deep knee bends, or uneven terrain early on. Focus on smooth motion and short sessions.
What’s the cheapest way to get started?
Pick walking. Use existing routes, free parks, or indoor malls. Borrow or buy secondhand gear for other sports. Look for community pools, public courts, and free beginner meetups. Keep sessions short to reduce wear on gear and time costs.
How do I choose the easiest sport for me?
Use a quick check: Is it comfortable, nearby, low-cost, short on time, and simple to learn? Does it match your joints and fitness level? Can you do it with a friend? If yes, start with 10–20 minutes at RPE 3–4 and track how you feel.
What warm-up and cooldown should I do?
Warm up 3–5 minutes at a gentle pace with relaxed breathing. For walking/cycling, start slow; for swimming, easy laps; for racket sports, light rallies. Cool down 3–5 minutes, then do simple range-of-motion moves. Keep it painless and smooth.