- 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).
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:
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