Seven hours a week. That's all you need.

Pick one, two or even three activities you'll enjoy. You can mix them up or stick with just one.

An hour a week? How does that work?

It can be twenty minutes three times a week, or 15 minutes four times - honestly, anyone can manage that. If that's not doable yet, a daily nine-minute “exercise snack” will work too.

How to do it?

Choose an activity that gets you breathing hard enough that you can still exchange a few words with the buddy taking on this challenge with you, but you're not gasping for air.

What's the easiest way to start?

Plain old walking. Put on sports shoes, not your dancing shoes, and out the door you go. Briskly. No ambling to the corner shop! Of course, everyone's pace will be a little different. For someone who has never exercised, it might be 4 km/h, someone else needs 6 km/h - we all have a different starting line.

Walking is great - simple, natural, with endless options and variations as you gradually build your fitness. You can walk up stairs (even as part of a gym workout) or try Nordic walking. The poles let you walk faster, engage your upper body and take the load off your hips and knees - ideal if you're carrying a few extra kilos.

Feel up to a slow jog? Go for it! Then it's ideal to try 20 minutes three times a week, so you're not changing clothes just to run around one block. It's also a better way to start building your fitness.

What else is there?

Swimming - if you're up for it, try half an hour in one go each week and split the remaining half hour between other activities.

Kick scooter - a great option if you have small kids who can already ride a bike. You can go along with them and get your body moving at the same time.

If an exercise bike or elliptical is gathering dust in the corner, take the towels off it and put it to use. You might find that fifteen minutes during your favorite show is quite a fun way to spend the evening.

Gardening! Yes, it counts. That is, if you have a garden and actually put your back into it - switching on the robot mower doesn't count.

Either way, experience shows that grandmas and grandpas who actively garden are in much better shape than their less active peers.

Exercise “snacks” - an active nine minutes during working hours, if your boss allows it or you're your own boss. Jump rope, kettlebell, BOSU, wall bars, TRX, push-ups, squats, planks or a quickie (a workout one, of course) from your favorite fitness guru or YouTube channel. It's a great way to get moving, and when you move up a level, definitely keep this in your repertoire!

Of course, you could do 17-18 minutes of movement every day, but we recommend splitting it up a bit. Longer sessions do more for building fitness. You can choose:

6x 20 minutes + 1 day off • 17-18 min every day • 4x 30 min • 4x 40 min • or, if you're up for it, two 45-minute sessions (say a power yoga class or a shorter bike ride) with shorter activities in between. But don't take more than 3 days off - consistency is what matters.

How to do it?

All the H1 activities you've grown fond of (walking, Nordic walking, exercise bike or kick scooter) can stay, but give them more room, and if you feel stronger, increase the intensity.

If brisk walking feels easy, try jogging - for example, alternate three minutes of walking with one minute of jogging and build up gradually. On the weekend you can head out for a longer hike and push yourself on the hills, or if you go to the gym now and then, set the treadmill to a steeper incline.

H2 is also a chance to get back to your favorite team sports (football, football tennis, volleyball, table tennis, basketball), which has a great social side too - and the team will help you stick with it.

And of course there are the home exercise snacks - feel free to make them longer and get in some proper bodyweight strength work.

What else can you try?

H2 has plenty of room for: power yoga or other group classes at the gym, or high-energy dance classes.

H2 might be the right time to return to activities you've let slip and test what suits you: inline skating, cycling, rowing, canoeing or wall climbing.

And in winter? There's ice skating, cross-country skiing, downhill skiing (but only count the time you're actually going downhill), or snowshoeing for tougher terrain.

And of course, still gardening! Turning the compost or digging a bed earns you solid points too.

The journey is the goal, so let's really enjoy it!

You can do just under half an hour every day, or take Monday and Thursday off, do half an hour of whatever sport you like on the other weekdays and maybe an hour on the bike on Sunday. The sky's the limit.

How to do it?

Let's improve and add to the activities you already know from H1 and H2.

How about stepping up from jogging to actual running? But don't bolt off like a startled rabbit! If you don't have much experience yet, start slowly - less is more, and keep to a “conversational pace”. You shouldn't be gasping for air, seeing red or feeling like you're about to throw up in the nearest ditch. The pace should be one you could keep up for an hour - but 20 minutes is enough to begin with. Can you do it? Perfect - you're a runner now!

At H3, cycling is worth changing clothes for - you can head out for a shorter ride. It's definitely more fun than the exercise bike at home, and you can bring the family along too.

Team sports open up even more options here - regular football, floorball, handball, volleyball (or beach volleyball) or basketball become real training at H3 that moves you forward.

For clay-court lovers there's tennis, of course - or indoor options like squash or badminton. But if you're coming back after a long break, watch your knees and ease into it.

Let's also talk about the gym and strength training, because at three hours a week you can start thinking about a membership.

One way to approach it is group classes like TRX, circuit training, classic aerobics or the once-popular Zumba or spinning. But there's room for weights now too.

Beginners are probably better off learning the basics with a trainer and exercising under supervision, and the key recommendation is to combine strength training with “cardio”. Not necessarily in the same session, but across the whole week. For example, that means including one 40-minute strength session at the gym and splitting the remaining time between aerobic activities. In the H7 concept you're not trying to become a bulging bodybuilder - you want strong muscles, but also a strong heart and lungs.

In winter sports, besides cross-country skiing, downhill skiing or snowboarding, there's now room for ski touring too - an easy, shorter tour can be a great addition to your week.

By the way, if you stay at this level of activity long term, you lower your heart attack risk as much as a non-smoker compared to a smoker. Great news, right? You can probably already feel and see the changes in your body and fitness, and you're probably starting to really enjoy all of it.

Once again, you can split your 4 hours into longer and shorter workouts - say 2x one hour and 4x 30 minutes plus one day off. But it still holds true that H4 doesn't mean four hours on Sunday and nothing else.

How to train?

Feel free to stick with everything that works for you, just step it up a little again. At H4 you can also take on more demanding activities, challenges or even races.

What could that look like?

If you enjoy running, at this level you can easily start training for a race of around 10 km - you'll handle it no problem. If you want to mix things up and there are the right enthusiasts or even a club near you, there's also orienteering.

Cyclists can try shorter off-road MTB races, and if you can swim too, with a bit of structure you can even finish a sprint triathlon.

You can also play at a decent level in an amateur league for squash, tennis, badminton, hockey or even ultimate frisbee.

H4 is a good level for fitness fans as well - strength training combines nicely with aerobic work.

Since you're probably in pretty good shape by now, in winter you can add skate skiing to classic cross-country, and structured rowing training opens up for you if you already have some experience with it - or kickboxing.

You train systematically and consistently, and your fitness keeps climbing. H5 has room not just for races but also for tougher training sessions.

Just take your pick!

In running, you can properly prepare for a race of around 15 kilometers - whether on the road, trail or in the mountains.

On a mountain bike you can systematically work on technique, and on a road bike add intervals and tempo rides. Preparing for a race (for example a time trial of around 40 km or a shorter MTB race) shouldn't be a problem.

If swimming is your thing, you can try it at a competitive level and train for races. In a sprint triathlon you won't just aim to finish - you can go for a respectable placing.

With five hours of training a week you can also prepare solidly for OCR obstacle races (Spartan Sprint) or competitive CrossFit events.

Important!

No racing ambitions? No problem at all - racers aren't necessarily healthier or even fitter than people who train just for fun. If you like going for a jog three times a week, doing a shorter class at the gym twice and heading out for a longer hike on Sunday, there's nothing wrong with that - it's absolutely perfect and you don't need to change a thing. Do what makes you happy, what you enjoy and what fulfills you!

At an age when most of your peers will be visiting the doctor, you'll be in great shape and can knock 20 years off your biological age.

So what's next?

It's simple - work on your fitness and keep improving systematically. And if your heart beats to a racing rhythm or you have sporting dreams, go make them happen!

Half marathon training for runners! With your fitness it will be a completely different league from someone who bets at the pub a week before the race that they can do it, and turns what should be a great experience - the one waiting for you - into a survival mission.

You can now do orienteering at a competitive level, and in OCR you can confidently go for a Spartan Super or Beast.

On the bike you'll comfortably handle a fast 100 km ride or a 50-60 km MTB race (a typical Kolo pro život race).

Hooked on triathlon? You can now try the Olympic distance!

In winter, tougher ski tours won't be a problem, and on cross-country skis you'll handle long endurance sessions.

Optional!

Once again, races and challenges are completely voluntary. We're all unique - some focus more on performance, others on the experience. Do what you enjoy, what makes you happy and what improves your life in every way - it doesn't have to be the red carpet at a half marathon finish. It can just as well be the morning silence in the woods.

An hour of movement a day is something that can improve your life, inspire and motivate the people around you and spread positive energy.

Got racing or sporting dreams? The courage to chase them? At H7 you can!

Conquer the marathon distance - train smart and it won't be a problem. You'll handle longer road cycling races or MTB marathons (between 80-100 km). Long-distance swimming, long training sessions, open water... maybe that's exactly what you're after.

Triathlon? A beautiful sport, an amazing community and fun you can keep doing well into retirement. With H7 you can not only race the Olympic distance respectably, but start thinking about your first Half Ironman. And once you cross that finish line, you won't want it any other way - bet on it!

You're one of a kind!

And no, you don't have to race if you don't want to. Ride your gravel bike on trips, go hiking on the weekend, work up a sweat at the gym or play a game of football tennis with friends. Or combine all of it.

You don't have to copy anyone or be a poor version of someone else. Be the best version of yourself.

Either way - you've got a great, fun way to fill your free time, new friends and a positive social bubble of people who've managed to take responsibility for their health and their life into their own hands. No health insurer or doctor can do that for you.

Thank you for being here. In H7. For your energy, your enthusiasm and your journey. You're a winner!