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The following sample
schedules show how you can incorporate flexibility, cardiorespiratory, and
strength components into your physical activity routine. Doing activities in all
three areas is important in creating a balanced physical activity plan.
If you are not used to regular physical activity,
the sample schedule below will give you an idea of how to get started. Remember
to start slowly and gradually increase the frequency, intensity, and time of
your activities as they become easier.
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Flexibility |
Cardio-
respiratory |
Strength |
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Sunday |
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Walk
the dog |
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Monday |
Stretching |
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Tuesday |
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Work in the yard |
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Wednesday |
Tai
Chi |
Gardening |
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Thursday |
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Lift weights |
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Friday |
Stretching |
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Saturday |
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Clean
the house |
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If you are already relatively
active, the schedule below is an example of one you might work toward. This
schedule is certain to meet the current physical activity recommendations for
adults.
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Flexibility |
Cardio-
respiratory |
Strength
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Sunday |
Stretching |
Walk
the dog |
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Monday |
Stretching |
Dance
class |
Lift
weights (arms) |
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Tuesday |
Tai
Chi |
Walk
at the mall or park |
Work
in the yard |
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Wednesday |
Stretching |
Gardening |
Chair
exercises |
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Thursday |
Yoga |
Walk
with a friend |
Lift
weights (legs) |
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Friday |
Stretching |
Take
an aerobics class at the local community center |
Chair
exercises |
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Saturday |
Stretching |
Clean
the house |
Work
in the yard |
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