Make a Weekly Activity Plan | Smokefree.gov

Make a Weekly Activity Plan

Based on your goals, write down when you are going to exercise and what you are going to do. If something comes up that keeps you from exercising on one of your selected days, try to find another day (or time) as a make-up. Having a routine is important but so is the ability to adapt your schedule as needed.

Example Activity Plan: Laura

Goal for the week: 2 days of cardio, 1 day of strength training, squeeze in stretching when I can.
 
Laura's Activity Plan
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Plan:   Walk Weights     Spin Class  
How much?   15 mins Arms, 2 sets     45 minutes  
When?   at lunch after work     9AM  
With who?   Jessica just me     local class  
Completed:   None Arms 2 sets stretched   whole class stretched
How was it?     Hard! Felt good   Fun! relaxing 

 

Example Activity Plan: Erik

Goal for the week: 1 day of cardio, 1 day of strength training, 1 day of stretching
 
Erik's Activity Plan
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Plan:   Walk   Resistance     Yoga
How much?   30 mins   Legs, 1 set     30 min
When?   after dinner   after work     11am
With who?   husband dog       Julie
Completed:   Walk 15 min Walk 20 min 2 sets     full class
How was it?   Nice Bonus! Not too bad     Relaxing