Tracking Physical Activity: 

In the first video for this module, we discussed how to track your physical activity. Below are some examples and templates for logs to help you track your physical activity. Use whatever format you think will work best for you.  Doing this will help you become more aware of your activity and identify opportunities to add activity into your day.  

We often use Fitbit to keep an accurate track of your daily steps and active minutes. Be sure to check your Fitbit at least once per day and be sure to sync your monitor. Other monitors and simple pedometers work as well. 

Sample 1: Simple Example (used in the video) for a Physical Activity Log

Sample 2: CDC Template for a Physical Activity Log

Sample 3: Basic Template for a Physical Activity Log

WORKOUT OF THE WEEK:

Each week I will provide at least 1 "Workout of the Week" video from YouTube. My goal is to provide you with a variety of options in videos over the course of this program. You may not like every video. That's fine. For videos you do like, try to find similar ones on YouTube. If you find you aren't a big fan of exercise videos, that's fine, too. Give them a try, but feel free to skip the videos. The overall goal is to find and do the activities you enjoy. If you do like a video, consider checking out that YouTuber's page or subscribe to their content. 

There is nothing special about these videos. Any exercise video works, but remember: you want to get the heart rate up and be a little breathless to have that time to count as moderate-vigorous activity (see the video in the first module on physical activity guidelines).

This week, we focus on getting more activity throughout the day. An easy way to get closer to getting the recommended amount of physical activity is to be more active throughout the day. Watch the video below to get some ideas on how to get some more steps throughout your day. 

Looking to start a new form of physical activity? 

Check out these resources to learn more about each modality. 

• Beginner’s cycling tips: 25 essential pieces of advice for new cyclists

• Starting a Walking Program

• How to Start Running

• Starting a Swimming Routine

Check out the next lesson to learn about strength training and how you can use strength training to live a longer, happier life.