My Daily Exercise Progress
Phill’s Fitness Progress – 15 November 2025 Update
Explore Phill’s fitness progress update for 15 November 2025, highlighting daily achievements, activity levels, and an ongoing commitment to a healthier, stronger lifestyle.
Purpose of this Fitness Journal
Phill’s Fitness Progress – 15 November 2025 Update
Ever since sustaining a back injury, I have put on a lot of weight and also my back has got worse owing to being overly reluctant to using it. Since having physiotherapy on the NHS, I am now creating my own physio and fitness schedule in order to straighten my spine and lose weight.
This will include rural walks, brisk walks, traditional strength training as well as functional training.
Today’s Step Count
Today I performed a brisk walk at Northallerton. This is unusual for a Saturday as I don’t normally go to Northallerton at the weekend. However, I broke my record today with the best speed of 17.24 per mile.
My Apple Watch score today was good owing to the unscheduled brisk walk! A high of 16,647 steps, 7.74 miles at the time of taking the snapshot.
No Physio Scheduled
I have no physiotherapy scheduled for Saturdays, but I did get my steps in at Northallerton.
No Resistance Bands
I have no resistance bands scheduled for Saturdays.
However, I couldn’t resist taking a shot of Elvis who I discovered on Zetland Street. Well, the temptation had a lot of pull shall we say.
Weekly Fitness Schedule
Phill’s Fitness Progress – 15 November 2025 Update
Day | 5AM | 2PM (Optional) | 7PM |
Sunday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 1 |
Monday | Brisk Walk 1hr | Possible Dog Walk | N/A |
Tuesday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 2 |
Wednesday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 3 |
Thursday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 1 |
Friday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 2 |
Saturday | Brisk Walk 1hr | Possible Dog Walk | Resistance Bands 3 |
Exercises to Accomplish
Phill’s Fitness Progress – 15 November 2025 Update
Bodyweight | Sets | Reps | Weight |
Good Mornings | 1 | As many as possible | Bodyweight |
Dips | 1 | As many as possible | Bodyweight |
Leg Raises | 1 | As many as possible | Bodyweight |
Leg Extensions | 1 | As many as possible | Bodyweight |
Butterflies Face Down | 1 | As many as possible | Bodyweight |
Butterflies Back | 1 | As many as possible | Bodyweight |
Plank | 1 | As many as possible | Bodyweight |
Squat | 1 | As many as possible | Bodyweight |
Sit Ups | 1 | As many as possible | Bodyweight |
Side Bends | 1 | As many as possible | Bodyweight |
Resistance Bands | Sets | Reps | Weight |
Chest Press | 2 | 15 | 150 lbs |
Chest Fly | 2 | 15 | 150 lbs |
Chest Pull | 2 | 15 | 150 lbs |
Bicep Curl | 2 | 12 | 120 lbs |
Lateral Raise | 2 | 15 | 40 lbs |
Shrugs | 2 | 15 | 120 lbs |
Tricep Curl | 2 | 15 | 40 lbs |
Pull Downs Facing | 2 | 15 | 150 lbs |
Pull Downs Back | 2 | 15 | 150 lbs |
Benefits of Brisk Walking
Brisk walking offers a simple yet highly effective way to improve overall health and fitness. This low-impact exercise boosts cardiovascular strength, helps burn calories, and supports healthy weight management, making it ideal for daily routines. Regular brisk walking can also enhance energy levels, improve mood, and reduce stress by stimulating circulation and releasing endorphins. With no equipment required and easy accessibility, it’s one of the most sustainable ways to stay active, strengthen muscles, and maintain long-term wellbeing.
Useful Links for Brisk Walking
Curated resources covering health guidance, benefits, tips, and tools to help you get the most from brisk walking.
- NHS – Walking for Health — Advice on how walking (including brisk walking) contributes to your weekly exercise targets.
- Public Health England – Focus on Brisk Walking — Why intensity matters and tips for walking at a brisk pace.
- GOV.UK – Brisk Walking and Physical Inactivity Report — Evidence and recommendations on short brisk walking bursts.
- British Heart Foundation – 6 Surprising Benefits of Walking — How brisk walking supports heart health, mood, immunity and more.
- Better – Benefits of Walking — Practical guide to walking’s benefits for sleep, metabolism, bones and mental health.
- nidirect – Walking Information — Low-impact advice and ways to build brisk walking into daily life.
- Tower Hamlets Council – Keeping Active — Local guidance featuring brisk walking as aerobic activity.
- Carers UK – Walking Tips for Carers — Practical walking advice for people with limited free time.
- Age UK – Walking for Health (PDF) — Data-backed insights on walking and cardiovascular fitness.
