A person can begin by exercising for 5 minutes, three times a day, for a total of 15 minutes for that day. Over a period of time, he or she can extend the exercise program to get a total of 30 minutes for the day on most days of the week. Once this physical activity program has become easy to perform, additional progression is needed to further stimulate the body's systems. Increases in the following progressions are commonly used:

• Frequency: The number of times per week
• Duration: The length or number of the exercise (time, sets, repetitions)
• Intensity: The level of the exercise, usually noted by resistance, heart rate, or Rate of Perceived Exertion (see Appendix A for Borg RPE Scale)

Progression is the key to improving fitness. Progression simply involves increasing the frequency, duration, and/or intensity of an exercise. In general, increase the duration of the exercise before increasing the intensity. Follow the progression guidelines in each of the steps noted above for specific recommendations.

An "activity log" can be used to track progress by noting the specific exercise performed, as well as the intensity and duration of each activity. Such a chart is used to document progress toward goals and to show to the healthcare provider on follow-up visits. A more detailed list of exercises can be kept separately. An example of an activity log follows:

WEEK 1 ACTIVITY LOG ( Y-> Yes )