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Trackable habits
Trackable habits in BananaUp
See the method, time, and cautions for habits you can track in BananaUp.
Pelvic floor
Pelvic Floor Basic
A basic routine that starts with 3-second holds and progresses to 5 seconds when comfortable
Pelvic floor
Pelvic Floor Longer Holds
A controlled endurance routine using 5–8-second holds and equal rest
Pelvic floor
Quick Contractions
Ten quick contractions: 1 second on, then 2 seconds of full release
Pelvic floor
Pelvic Floor Relaxation
A five-minute rest period focused on releasing tension around the pelvis
Cardio
Easy Walk 15
A 15-minute walk at a pace that lets you keep a conversation
Cardio
Brisk Walk 20
A 20-minute brisk walk that raises breathing while conversation remains possible
Cardio
Walk 30
A 30-minute walk at a sustainable pace, with breaks allowed
Cardio
Jog 15
A 15-minute jog at a manageable effort, with walking breaks allowed
Cardio
Cycling 25
A 25-minute cycle at a comfortable effort on a safe route
Cardio
Brisk Walk Intervals
A 20-minute walk alternating easy and brisk intervals
Strength
Bodyweight Squat
A lower-body exercise that lowers the hips as if sitting into a chair
Strength
Wide Squat
A squat using a wider stance with knees aligned to the toes
Strength
Split Squat
A staggered-stance lower-body exercise with a controlled vertical movement
Strength
Reverse Lunge
A lower-body exercise stepping one foot back and returning for 8 repetitions per side
Strength
Glute Bridge
A supine exercise that lifts and lowers the hips with bent knees
Strength
Wall Sit
A wall-supported lower-body hold for up to 30 seconds
Strength
Plank
A core hold supporting the body on forearms and toes for up to 20 seconds
Mobility
Hip Flexor Stretch
A half-kneeling stretch for the front of the back hip
Mobility
Hamstring Stretch
A gentle stretch that creates light tension along the back of the thigh
Mobility
Adductor Stretch
A gentle wide-stance stretch for the inner thigh
Mobility
Hip Mobility 5 min
Five minutes combining small rotations, inward/outward rotation, and gentle hip movements
Mobility
10-Min Recovery Stretch
A 10-minute recovery sequence for the neck, shoulders, back, and legs
Sleep and recovery
Consistent Bedtime
A lifestyle habit of using a personal target bedtime to shape the evening
Sleep and recovery
Consistent Wake Time
A habit of setting a realistic wake-time target and recording the morning rhythm
Sleep and recovery
No Screen 30 Min Before Bed
A habit of spending the 30 minutes before bed without a phone or other screen