Weekly Exercise Chart

Take your first step towards achieving a healthy lifestyle and put it in writing. Create a chart of weekly goals and keep track of your progress. Check out this sample plan and get started.









Activity Walk at lunch Sit-ups Leg lifts Stretch Class Sit-ups Push-ups Walk home from work Walk to Grocery Store.  Wash Car Walk in park
Time of Day Noon Before Dinner 12:30 Before Bed 5:00 PM Morning 9:30 AM
Time (in minutes) 20 10 each 45 15 each 45

15 store
30 car


Now it's your turn. Go ahead and give it a try! Be realistic - it's not how much you do when you're just beginning, as long as you're doing something active.

   Mon Tues Wed Thurs Fri Sat Sun
Time of Day
Time (in minutes)

Download exercise brochure

If you have a problem staying motivated, consider strategies to help you stick with your exercise plan. Get creative or try a few of these suggestions:

  • Listen to music or books on tape to keep your mind busy while you exercise.

  • Exercise with a partner for support.

  • Imagine yourself exercising and rehearse it in your mind every day.

  • Set realistic goals.

  • Seek support from friends and family, and avoid those who discourage you.

  • Don't give up if you miss a day - just get back on track the next day.

  • Build some rest days into your exercise schedule.

Remember to reward yourself. For example, if you stick to your plan for a week or a month, you could:

  • See a good movie

  • Buy new clothes

  • Get a relaxing massage

  • Buy a great book or a new CD

Congratulations! You're on your way to a healthier lifestyle, increased energy and feeling great. Just keep going, stay active and feel great!


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