This is your Member Reference Number (MRN). You’ll need to provide this when you make an appointment with an EAP counselor or contact your EAP by phone.

Anthem provides automatic translation into multiple languages, courtesy of Google Translate. This tool is provided for your convenience only. The English language version is considered the most accurate, and in the event of a discrepancy between the translations, the English version will prevail. This translation tool is not controlled by Anthem, and the Anthem Privacy Statement will not apply. Please read Google's privacy statement. If you want Google to translate the Anthem website, select a language.

Benefits with The Local Choice

Your EAP offers these great resources.

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/

More about this Topics

  • Goal-Setting Worksheet

  • Mindfulness: Breath and Body Scan

  • Doomscrolling: What It Is and How to Break the Habit

  • Change Your Life with SMART Goals!

  • Stress Resistance

Other Topics

    • Deflate the Pressure
    • Daily Relaxation Tools
    • Change Is Inevitable
    • Check, challenge and change your thoughts
    • Creating a happiness hygiene routine
    • Mindfulness Matters
    • A Personal Guide to Building Resiliency and Coping with Change
    • Building Resiliency 101
    • The Gratitude Habit
    • Know Your Strengths
    • How to Set Meaningful Goals
    • Using Laughter to Reduce Stress
    • Self-Care Strategies for Today's Busy Employees
    • The Power of Gratitude
    • Resources for Parents of Transgender Youth