Activity Planner

Ready to get more active this week?

Use this planner to set goals, choose activities you want to do, and get tips to help you stay motivated. When you’re done, print your plan to track activity throughout the week.

Adults need a mix of activity to be healthy:

Moderate-intensity aerobic activity

Anything that gets your heart beating faster counts.

at least 150 minutes a week


Meter displaying 150 minutes of moderate-intensity aerobic activity.

Muscle-strengthening activity

Do activities that make your muscles work harder than usual.

at least 2 days a week


Meter showing 2 days of muscle-strengthening activity.

So aim for that mix in your weekly plan!

Make your activity plan