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    • | Activity | Duration | Frequency | Ideal For | |----------|----------|-----------|-----------| | Walking / Power Walking | 30 min | 5×/week | Beginners, low‑impact | | HIIT (High‑Intensity Interval Training) | 15–20 min | 2–3×/week | Time‑crunched, cardio + strength | | Yoga / Mobility Flow | 20–45 min | 3–5×/week | Flexibility, stress relief | | Strength Training (Bodyweight/Dumbbells) | 30 min | 3×/week | Building muscle, bone health |

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