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NCHPAD - Building Healthy Inclusive Communities

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How can a well-rounded physical activity program be developed?


A well-rounded physical activity program includes cardiorespiratory, strengthening, balance, and flexibility activities. The program should be based on individual needs, abilities, and interests. Following is a sample of a well-rounded daily physical activity program:
  • Monday: Cardiorespiratory exercise for 10 to 30 minutes (walk/jog, bike, swim)
  • Tuesday: Strengthening and balance exercises
  • Wednesday: Cardiorespiratory exercise for 10 to 30 minutes
  • Thursday: Strengthening and balance exercises
  • Friday: Cardiorespiratory exercise for 10 to 30 minutes
  • Saturday: Gardening (or other recreational activity) for 10 to 30 minutes
  • Sunday: Strengthening and balance exercises

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