WEEK |
Activity Time |
Activities Done
e.g. brisk walking, soccer, yoga… |
Signature of “supervising” adult(s) |
Sept. 1-6 |
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Sept. 7-13 |
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Sept. 14-20 |
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Sept. 21-27 |
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Sept. 28-Oct.4 |
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Oct. 5-11 |
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Oct. 12-18 |
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Oct. 19-25 |
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Oct. 26-Nov. 1 |
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Nov. 2-8 |
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Nov. 9-15 |
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Nov. 16-22 |
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Nov. 23-29 |
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Nov. 30-Dec. 6 |
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Dec. 7-13 |
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Dec. 14-20 |
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Dec. 21-27 |
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Dec. 28-Jan. 3 |
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Jan. 4-10 |
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Jan. 11-17 |
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Jan. 18-24 |
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Jan. 25-Jan. 31 |
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Feb. 1-7 |
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Feb. 8-14 |
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Feb. 15-21 |
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Feb. 22- 28 |
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Mar. 1-7 |
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Mar. 8-14 |
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Mar. 15-21 |
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Mar. 22-28 |
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Mar. 29-Apr. 4 |
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Apr. 5-11 |
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Apr. 12-18 |
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Apr. 19-25 |
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Apr. 26-May 2 |
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May 3-9 |
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May 10- 16 |
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May 17- 23 |
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May 24-30 |
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May 31-June 6 |
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June 7-13 |
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June 14-20 |
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June 21-27 |
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June 28-July 4 |
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July 5-11 |
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July 12-18 |
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July 19-25 |
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July 26-Aug 1 |
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Aug 2-8 |
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Aug 9-15 |
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Aug 16-22 |
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Aug 23-29 |
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Physical Activity Guidelines: F.I.T.T. http://www.actnowbc.ca/EN/everyone/physical_activity_guidelines:_f.i.t.t./
How
much is enough? Am I able to do it? How hard do I have to work?
These
are good questions, especially if you’re just starting out on an activity program.
Your
current activity level, motivation, and available time will help determine your starting point and ensure that your activity
choices fit your lifestyle, work schedule and other commitments.
Begin
slowly and err on the side of caution. Do a little bit your first few sessions and see how you feel. If you’re tired
or sore, you might want to slow down. If you feel great (energized and no stiff muscles), you can change one of the following
components of your program to continue to increase the benefits:
F.I.T.T.
- FREQUENCY: How many times a week
do you participate in activities?
- INTENSITY: How hard do you work?
- TIME: How much time do you spend
on each activity?
- TYPE: What kinds of activities are
you interested in doing?
Being
physically active for a minimum of 30 minutes a day will slightly improve and/or maintain your current health and fitness
status.
If
you want to increase your health benefits further, promote weight loss and improve your endurance, strength and flexibility,
it’s important to be physically active for up to 60 minutes each day.
Frequency
Physical activity should be
performed each day. The number of activity sessions completed each week may be influenced by your motivation, the weather
and other factors, such as how you’re feeling.
Keeping
a log is a great way to chart your progress. It reminds you how much you were doing when you started and how much you’re
able to do now. (see sample weekly activity log in S.M.A.R.T.
Goal Setting tip sheet)
Intensity
To enjoy exercise or activity,
your level of intensity has to match your fitness level. (Years ago, it was thought that exercise had to be strenuous to be
beneficial. Now, newer research shows that many health benefits can be gained from regular, moderate physical activity. )
Increases
in intensity should be gradual, so your body can adapt. Ways to monitor your intensity include:
- Breathing
rate: how fast or how hard are you breathing?
- Talk
test: can you carry on a conversation?
- Body
temperature and sweat factor: how warm is your body and how much are you sweating?
- Rate of perceived exertion: how hard do you feel you’ve worked, on a scale of 1-10? An improvement
in your fitness level is indicated by a lower effort rating for the same activity.
- Working
heart rate: Find your pulse at your wrist, count the number of beats per 10 seconds and multiply by 6 to determine your working
heart rate in beats per minute.
To determine your level of intensity
Heart
Rate Calculator
To determine your intensity as a percentage of maximum heart rate, divide your working heart
rate (beats per minute) by your maximum predicted heart rate (220-age). Here are some examples of intensity percentages for
different types of physical activity:
- Low
– strolling along (55-64%)
- Moderate
– brisk walking (65-74%)
- Vigorous
– jogging/running (75-90%)
More ways to gauge your intensity:
- Time
to complete a given distance: set a distance and see how long it takes you to complete the route. Covering a set distance
in a shorter amount of time indicates an improvement in your fitness level.
- Distance
covered in a given time: determine how long it takes to complete a given distance. Covering a greater distance in the same
amount of time indicates an improvement in your fitness level.
You can measure
and chart intensity using the following factors:
Intensity Rating Factors |
Intensity of Effort
1= Low 2= Moderate 3= Intense |
Breathing Rate |
Slight increase |
Deep and consistent |
Rapid |
Talk Test |
Carry on a conversation |
Talk intermittently Need to catch your breath |
No talking, Out of breath |
Body Temperature |
Warm |
Warmer and light sweat |
Very warm and sweating
|
Rate of Perceived Effort (scale 1-10) |
3-5 |
6-7 |
8-10 |
% Maximum Heart Rate |
55-64% |
65-74% |
75-90% |
Time
Determine the amount of time accumulated
during one physical activity session and add up each session completed in a given day. Gradually increase the amount of time
you’re active during one session. The recommended guidelines suggest increasing your time by a maximum of 10% each week.
(i.e. Week 1: 20 minute walk; Week 2: 22 minute walk for a 10% increase – 2 minutes)
Type
Choose activities that you look forward
to. That way, you’re more likely to continue.