I played hockey and had to do the same (30 second shifts were all I could do, but thats all you need to do!)

Trust me I know an emergency isn’t anywhere near enough for extended strenuous workouts. However, it does allow you to throw your hands up and continue to walk.

None of this is meant to come down on you either, this was just how I was able to get myself to a point where I personally can run a mile now without wanting to die. More of an “If you ever wanted, im sure you could!”