Week 4

UP AND AT EM’

This Week's Goal: By the end of the week I will add daily 5-10 minutes or 500-1000 steps of more intense physical activity to maintain a healthy weight and keep active!
Or

Add Up

I will add daily 5 to 10 minutes of more intense activity by the end of the week.

  • For example, let’s say you walk 105 minutes weekly (15 minutes daily x 7 days) at a moderate pace. By next week you’ll walk 110 to 115 minutes including 5 to 10 minutes at a vigorous pace.
  • Add to your total time, 1 to 2 minutes of more intense walking each day.
  • Use the Talk Test to see if you are going from a light to moderate activity level or a moderate to vigorous activity level.

Step Up

I will add daily 500 to 1,000 steps of higher intensity by the end of the week.

  • For example, let’s say you take 8,000 steps daily at a light pace. By next week you’ll take 8,500 to 9,000 steps including 500 to 1,000 steps at a moderate pace.
  • Add to your total step count, 100 to 150 more intense steps each day.
  • Use the Talk Test to see if you are going from a light to moderate activity level or a moderate to vigorous activity level.

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