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 Board of Trustees of the Plumbers & Steamfitters Local 434

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

  • Understanding Stress and Building Resilience

  • Parents' Influence on Their LGB Teen's Health

  • Behavioral Health and LGBT Youth

  • Practicing Mindful Communication

  • After a Disaster: Tips for Youth

Other Topics

    • Personal Goal Setting Worksheet
    • Canceled by COVID-19: Managing Disappointment
    • Preparing for Summer Break: Tips to Recharge Your Mind
    • Mindfulness Practice in the Treatment of Traumatic Stress
    • Changing Family Roles
    • Getting a fresh start
    • Decision-Making Tips
    • Check, challenge and change your thoughts
    • Building your resilience
    • Change Is Inevitable
    • Switch on to Being More Present
    • The Mind-Body Connection (2017)
    • Emotional Wellness: Building Better Mental Health
    • International Day Against Homophobia, Transphobia, and Biphobia
    • Reframing Your Way Through 2022