Designing an Exercise Calendar

Designing an Exercise Calendar

– a fitness plan for life Below is a sample exercise calendar. Use this model to design one that works for you. Day of the Week Activity Sunday window shop in center city Monday take a 60-minute walk with a friend Tuesday go swimming at the gym Wednesday play tennis or walk the mall Thursday use my exercise bike for 30 minutes Friday do my work–out video tape for 30 minutes Saturday catch up on gardening and housework Using principles to build on Make an Investment in yourself and your health. Understand the benefits of progression of exercise. Begin at a level appropriate for your fitness level. Enjoy the training/exercise benefits. Set realistic short–term and long–term goals. Build a success–oriented perspective. Talk yourself into success. Emphasize commitment by signing a contract. Discuss with family, friends and those who have made exercise a lifestyle. Team up with a partner. Keep records of you success through an exercise log. Establish a regular schedule that fits into your life. Make exercise fun and varied. Adopt a healthy lifestyle balance. Anticipate obstacles and prepare for potential lapses in your program No matter which of these principles you use to build your exercise program´s staying power, apply each one with sensitivity to your needs and to the uniqueness of your personality. Just as the kind of exercise you choose should fit your lifestyle, so also should the techniques you use to make it a lifelong habit. Note: Consult with your doctor before starting an exercise program. This exercise page was contributed by Kathleen B. Williamson, M.S., R.N.,C., Coordinator of Cardiopulmonary Fitness Program at Capital Health System, Trenton, NJ.