Start training — and stick with it

The main mistake is "on Monday I start a new life" — and burning out in a week. What works: 2–3 sessions of 30 minutes a week beat "6 days in a row". The "not zero" rule: even 10 minutes beats nothing. Warm-up — 5–10 minutes of joint work, cool-down — walking and stretching. Progress is linear: +~10% load per week, not 50%.

• ●Habit beats motivation: tie sport to a trigger ("after work — to the park")
• ●Train with someone — accountability beats willpower
• ●Missed a week? Just continue — do not "catch up" with double load