# Health Is a Block: Plan Training, Sleep and Recovery | Cutline URL: https://gocutline.com/health/ > Build a healthy week in seconds and see it against the guidelines: 150 to 300 minutes of moderate activity and 2 strength days a week (WHO), 7 or more hours… - [Home](https://gocutline.com/) - Health Health Training · Sleep · Recovery # Your body runs on your calendar. Training, sleep and recovery happen in blocks, or not at all. Build my health week 90 days in a row Proven weeks A week that already works, in your Grid in one click. [Explore proven weeks](https://gocutline.com/templates/) 5 AM Founder Content Machine The Floor Post your week. Get matched with people who keep your hours. [Join the Floor](https://gocutline.com/floor/) For you 128 - Following - # News Live - Arena Week Match N Noah S. 91% match · 5 AM club C Clara K. 87% match · deep work ## Build your health week Tap what you want in your week. It lands in the Grid, and the meters show where you stand. Strength, twice a week 45 min · Monday and Thursday, 07:00 Cardio, three times 30 min · Tuesday, Wednesday, Friday, 07:00 A brisk walk, every day 30 min · 12:00 One long session 60 min · Sunday, 09:00 Mobility 15 min · every day, 21:00 A wind-down block 30 min at 22:30 · lights out 23:00, up at 07:00 Moderate activity 0 min Guideline: 150–300 min a week Strength days 0 Guideline: 2 or more days a week Sleep window 0 h Guideline: 7 or more hours a night Blocks this week 0 Each one earns XP when it is done Guidelines for healthy adults: WHO guidelines on physical activity and sedentary behaviour (2020); the joint consensus statement of the American Academy of Sleep Medicine and the Sleep Research Society (Watson et al., 2015). Not medical advice: if you have a health condition, plan it with your doctor. [Put this week in my Grid](https://app.gocutline.com/) ## Why it has to be a block Health is the first thing a busy week takes. A block is how you keep it. Strength Mon 07:00 Strength Thu 07:00 ### Train like it is a meeting Across 94 tests, deciding when and where you will act made people clearly more likely to follow through, health goals included (Gollwitzer & Sheeran, 2006). "Gym, Monday, 07:00" is a meeting with yourself. Wind down 22:30 Lights out 23:00 Up 07:00 ### Sleep starts the night before Adults need 7 or more hours on a regular basis (AASM and SRS, 2015). The hours you protect start with the block that ends your evening, not the alarm that starts your morning. Rest day Walk 30 min Mobility 15 min ### Recovery is part of the plan A missed session does not undo a habit: missing one day did not materially change how habits formed (Lally et al., 2010). Plan the rest days as blocks: a planned rest block you tick off keeps the streak honest and the habit alive. Free forever ## Your body, in blocks. Your health, in blocks. Plan it in the Grid, tick it off for XP, keep the streak, and see your training hours by category every week. [Start free](https://app.gocutline.com/)[The research](https://gocutline.com/research/) - 01 Build the week Training, sleep and recovery as blocks, with a workout in each. - 02 Tick them off XP for every one, and a streak that only counts finished work. - 03 See it add up Your training hours by category, every week. ## Questions About health on Cutline. **Is Cutline a health app?** No. Cutline is a weekly planner. It helps you put training, sleep and recovery into your week and keep doing it. It does not diagnose or treat anything; for health conditions, plan with your doctor. **What do the guidelines say?** For adults, the WHO recommends at least 150 to 300 minutes of moderate aerobic activity a week (or 75 to 150 minutes of vigorous activity), plus muscle-strengthening activity on 2 or more days. The American Academy of Sleep Medicine and the Sleep Research Society recommend 7 or more hours of sleep a night on a regular basis. **Does a brisk walk count?** For the moderate-activity guideline, a brisk walk is a classic example of moderate intensity. The builder above counts it that way. **What if I miss a day?** Keep going. In habit research, one missed day did not materially change how a habit formed. On Cutline the streak starts again, but your hours, blocks and record stay. Plan a short rest block on sick days and tick it off. ## More than a calendar. What to do next, how to do it and where to plan it, in one place. Most of it free. 32 proven weeks Weeks that already work 5 AM Founder, Monk Mode, Ship in 7 Days and more, each with the reasoning written out. One click and the week is yours. [Browse the weeks](https://gocutline.com/templates/) 5 AM Founder Ship in 7 Days 23 methods How to do it Steps, a checklist and a prompt for your AI, in the block when it starts. - The daily outreach block - Make an offer people say yes to - Run a sales call that closes - Build a one-page website in a day [See the methods](https://gocutline.com/playbooks/) 16 recipes Eat like you plan With the macros. Chicken, rice and broccoli boxes: 475 kcal, 42 g protein. [See the recipes](https://gocutline.com/recipes/) 10 workouts Train in blocks Sets, reps and rest in the block. Full body A, for beginners: 45 minutes. [See the workouts](https://gocutline.com/workouts/) Also in Cutline [The GridPlan the week in blocks](https://gocutline.com/grid/)[ArenaA new challenge every day](https://gocutline.com/arena/)[The FloorPosts backed by a real week](https://gocutline.com/floor/)[Shared calendarsPlan with friends, yours stays locked](https://gocutline.com/shared-calendars/)[BudgetWhat every block cost, added up](https://gocutline.com/budget/)[Get paidPayment links. No Cutline fee on Pro](https://gocutline.com/get-paid/)[BadgesVerified, Pro, Crew or your logo](https://gocutline.com/badges/)[Week MatchMeet people who keep your hours](https://gocutline.com/week-match/)[Proof of workA verified receipt every Sunday](https://gocutline.com/proof-of-work/)[Verified CVYour record as a CV anyone can check](https://gocutline.com/verified-cv/)[For brandsYour logo becomes the badge](https://gocutline.com/brands/) Pro free for 7 days Week 42 closes in 4d 13:22:41 ## Your week is already running Sign up free, claim your @name and plan this week in one sentence. [Sign up free](https://app.gocutline.com/)[See the plans](https://gocutline.com/pricing/) --- Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days. Facts: https://gocutline.com/facts/