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NCHPAD - Building Healthy Inclusive Communities

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Sample Physical Activity Program


Take your current fitness and activity level into consideration to find a program that works for you, but this is an example of what a weekly plan could ultimately look like once you work up to doing some sort of activity every day:
  • Include as much variety as possible.
  • Monday: Walk for 30 minutes either outside, strength train using weights for 20 minutes, stretch for 10 minutes.
  • Tuesday: Ride a stationary bike at the local gym for 30 minutes and stretch for 10 minutes.
  • Wednesday: Walk for 30 minutes around the local indoor mall, strength train using elastic bands for 20 minutes, stretch for 10 minutes.
  • Thursday: Perform a dance video at home for 30 minutes, stretch for 10 minutes.
  • Friday: Walk for 30 minutes on a treadmill at the local gym, strength train using weights or elastic bands for 20 minutes, stretch for 10 minutes.
  • On the weekends, go hiking in a local park, swim at an indoor or outdoor pool, or ride an outdoor bike (three wheeled bicycles are popular).

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