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Weekly Exercise and Physical Activity Plan

Use the chart below to make your own exercise and physical activity plan—one you think you really can manage. Update your plan as you progress. Aim for moderate-intensity endurance activities on most or all days of the week. Try to do strength exercises for all of your major muscle groups on two or more days a week, but don't exercise the same muscle group two days in a row. For example, do upper-body strength exercises on Monday, Wednesday, and Friday, and lower-body strength exercises on Tuesday, Thursday, and Saturday. Alternatively, you can do strength exercises of all of your muscle groups every other day. Don't forget to include balance and flexibility exercises.

Week of _______________________________

Exercise Plan
Activity TypeSundayMondayTuesdayWednesdayThursdayFridaySaturday
Endurance
Upper-Body Strength
Lower-Body Strength
Balance
Flexibility

U.S. National Institutes of Health (NIH), Go4Life. (n.d.). Weekly exercise and physical activity plan. Retrieved November 28, 2018, from https://go4life.nia.nih.gov/

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