What is an Amber Day?

An Amber Day is when your body has some energy, but not enough to push hard.

You might feel:

• A bit tired, but able to move
• Slight breathlessness with effort
• Mild symptoms (aches, fatigue, low motivation)
• Not quite yourself — but not at your worst

👉 You’re somewhere in the middle — and that’s okay.

Think gentle progression, not performance.

✔️ Focus on:

• Light resistance training (bodyweight, bands, light weights)
• Short bouts of cardio (walking, cycling, light circuits)
• Mobility and movement quality
• Balance and coordination work

Breaking sessions into smaller chunks if needed

You don’t need a full session — just something manageable.

Use this simple guide:

• You should be able to hold a conversation
• Breathing should be elevated but controlled
• Effort should feel like 4–6 out of 10

👉 If it starts to feel like hard work, ease off.

Amber Days are not for pushing limits.

❌ High intensity training

❌ Heavy lifting

❌ Long, draining sessions

❌ “All or nothing” thinking

👉 Today is about maintaining, not maximising.

A simple rule, you should finish feeling:

✅️ Slightly better

✅️ More energised

✅️ Glad you moved

❌ Not exhausted

❌ Not worse

If you feel worse — that was too much for today.

Amber Days are where consistency is built.

They help you:

• Maintain strength and fitness
• Support circulation and energy levels
• Build confidence in your body again
• Stay in routine without overdoing it

👉 These are often the most important days long-term.

Progress isn’t about going all out every time.

It’s about:

• Adjusting to how you feel
• Doing the right amount on the right day
• Keeping momentum without setbacks

👉 Amber Days stop the cycle of “too much → crash → stop”.

• A 10–20 minute walk instead of a long session
• Light resistance circuit (sit-to-stands, wall push-ups, bands)
• Gentle cycling or cross trainer
• Chair-based or supported exercises
• Splitting movement into morning + afternoon

Amber Days are about working with your body.

• Not forcing it.
• Not ignoring it.
• Not giving up.

👉 Just adjusting — and continuing.

If symptoms increase during exercise, slow down or stop.

Watch for:

• Dizziness
• Unusual breathlessness
• Pain or discomfort
• Sudden fatigue

👉 It’s always okay to step back.

You don’t need to be at your best to keep moving forward.

• Amber Days are quiet progress.
• Steady, consistent, and sustainable.

👉 Consistency beats intensity — every time 🌳