Be Active Your Way – Build Your Own Physical Activity Plan
Example 1
| Example 1: For general healthy persons, starting to try out physical activities | |||||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Target amount of physical activity |
|---|---|---|---|---|---|---|---|
| 30-min brisk walking | Strength exercise at gym | -- | 30-min brisk walking | -- | 30-min brisk walking | 30-min brisk walking | 120-min of moderate aerobic exercise + 1 day muscle strengthening exercise |
Example 2
| Example 2: For those with a good physical fitness level and love of outdoor activities | |||||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Target amount of physical activity |
|---|---|---|---|---|---|---|---|
| -- | Strength exercise at gym | -- | Strength exercise at gym | -- | 40-min swimming training class | 120-min of hiking | 120-min of moderate aerobic exercise + 40-min of vigorous aerobic exercise + 2 days muscle strengthening exercise |
Example 3
| Example 3: For those in good physical fitness with love of both individual and team sports | |||||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Target amount of physical activity |
|---|---|---|---|---|---|---|---|
| -- | Strength exercise at gym | 75-min jogging | Strength exercise at gym | -- | 75-min swimming | 75-min tennis (singles) | 150-min of moderate aerobic exercise + 75-min vigorous aerobic exercise + 2 days muscle strengthening exercise |
Example 4
| Example 4: For those in good physical fitness with love of both individual and team sports | |||||||
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | Target amount of physical activity |
|---|---|---|---|---|---|---|---|
| -- | Resistance exercise at gym | 75-min jogging | Resistance exercise at gym | -- | 75-min swimming | 75-min tennis (singles) | 150-min of moderate aerobic exercise + 75-min vigorous aerobic exercise + 2 days muscle strengthening exercise |
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