Weekly Intensity Minutes

I’m 62 Years Old. I Track Every Intensity Minute. Follow My Journey.

Nine weeks ago I started tracking my weekly intensity minutes on a Garmin watch. I run on the treadmill, hike trails, go downhill skiing, ride my bike, play ping pong, and lift weights. I am 62 years old. The WHO says you need 150 intensity minutes per week to significantly lower your risk of heart disease, diabetes, and early death. I have beaten that target every single completed week so far.

This page is my real, unedited weekly log. No filters, no cherry-picking. Some weeks I crush 500 minutes. Some weeks I barely clear 200. But I show up every week, and I track it all. If you are in your 50s, 60s, or 70s and wondering whether you can do this: you can. Follow along and see for yourself.

Bookmark this page — I update it every week with new entries and Garmin screenshots. If you want to understand what intensity minutes are and why they matter, read my guide on intensity minutes meaning. If you want to know what counts toward 150, see what counts toward 150 intensity minutes.

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Week 10: Apr 13 – Apr 19

Week 9:

• Monday, Apr 6 – ran 6 miles on the treadmill – 154 Intensity Minutes. (Remember it has to be 150 minutes for the week).
• Wednesday, Apr 8 – ran 6 miles on the treadmill – 148 Intensity Minutes. Already doubled the weekly target!
• On Friday, Apr 10 I did not run. I went fishing and earned 5 Intensity minutes.
• Saturday, Apr 11 – ran on treadmill 6.5 miles – 159 minutes.

Week 8:

• On Mar 31 I walked a lot – 63 Intensity Minutes.
• Apr 2, 5 miles treadmill run – 130 Intensity Minutes.
• On Apr 3 added 52 Intensity Minutes for a little hike.
• My week ends tomorrow. And today I added 100 intensity minutes with a hike for 1.46 miles and a treadmill run for 4 miles.
• Apr 5, last day of Week 8. 2 miles walk added 16 intensity minutes.

Week 7:

• First intensity minutes of the week from playing Ping Pong – 44 minutes
• Added another 159 Intensity Minutes today Mar 24 for running 7 miles on the treadmill.
• Today, Mar 25 another 22 Intensity Minutes from 1.65 miles hike.
• Mar 26, just added another 12 Intensity Minutes for 4 miles bicycle ride.
• Mar 28, end of week. Earned 94 Minutes by running 4 miles on the treadmill.
• Wow! Such a great week! Today, Mar 29 I was able to add another 151 Intensity Minutes by 4.21 miles hike to the total of 505 for this week.

Week 6:

• On Mar 17 did weights and 7 miles treadmill run. Total = 165 Intensity Minutes.
• Mar 18 added another 82 Intensity minutes from 2 miles hike.
• For Mar 21 added 104 Intensity Minutes from 5 miles run on the treadmill

Week 5:

• Good start. On Mar 10 I ran 6 miles on the treadmill.
• Mar 11 I walked a lot and earned another 17 Intensity minutes.
• On Mar 13 I ran 5 miles on the treadmill, another 115 Intensity minutes.
• Today, Mar 15 hiked for 2.65 mi and ran on the treadmill 6 miles which gave me 148 intensity minutes.

Week 4:

• Wow, such a quick week!
• On Mar 2 I ran 6 miles – 145 Intensity minutes.
• Mar 5, My first 7 miles run – 151 Intensity minutes.
• Mar 6, yesterday I walked/hiked 3 miles – only 31 Intensity minutes
• Mar 8, today Hiked 3 miles – 16 int. min, did weights – 2 int. min and ran 7 miles on the treadmill – 141 Total 181 int. minutes.

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Week 3:

• OK, this week was amazing! I ran 6 miles on Feb 23 and on Feb 28.
• Downhill skied on Feb 24 and Feb 25.

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Week 2:

• This week I was recovering from the last ski trip. On Feb 18 I was able to run only 4.5 miles because of my quads stiffness. But on Feb 20 it looked much better, 6 miles for 59 min 18 sec.

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Week 1:

• This is the week we downhill skied. So I went skiing for 3 days (Feb 9, 10 and 12) and one day (Feb 11) we had a short hike.
• The issue I had is not enough sleep. Because we drank after skiing a lot. For two days I had to nap in the afternoon.