My Weekly Activity Tracker

Staying active helps you:

• Maintain strength and balance
• Protect your heart and brain
• Improve mood and sleep
• Support healthy joints and muscles
• Stay independent longer

Use this tracker to keep a record of your weekly movement. Every bit counts — even short sessions!

Always consult with your healthcare provider first before starting any new exercises.

🚶 Endurance (Heart & Lung) Activity Tracker

Goal: Aim for at least 30 minutes of moderate activity most days of the week.
You can break this into 10-minute sessions if needed.

Examples:

• Walking (indoors or outdoors)
• Stationary cycling
• Swimming or water exercise
• Light dancing
• Marching in place
• Yard work

Week of: _______________________

✔ Tip: Try different activities on different days to keep it interesting.

💪 Strength Training Tracker

Goal: Strength train 2–3 days per week (non-consecutive days).
Focus on major muscle groups.

Examples:

• Chair stands
• Wall push-ups
• Light hand weights
• Resistance bands
• Toe stands
• Seated leg lifts

Week of: _______________________

✔ Tip: Start with light resistance and increase slowly over time.

🧘 Flexibility & Stretching Tracker

Goal: Stretch 2–3 days per week (daily is even better).

Examples:

• Neck stretches
• Shoulder rolls
• Hamstring stretch
• Calf stretch
• Gentle spinal rotation
• Ankle circles

Week of: _______________________

✔ Tip: Move slowly. Stretch until you feel mild tension — not pain.

⚖️ Balance Practice Tracker

Balance exercises help prevent falls.

Examples:

• Single-leg stand (holding chair if needed)
• Heel-to-toe walk
• Tai Chi
• Side leg lifts

✔ Tip: Practice near a sturdy chair or counter for safety.

⭐ Weekly Reflection

• What activity felt the best this week? __________________________
• What was challenging? ___________________________________
• One goal for next week: ___________________________________

Remember: Progress is progress — no matter how small.

✅ General Activity Goals for Older Adults

• 150 minutes per week of moderate activity (or as recommended by your provider)
• Strength training 2–3 days weekly
• Stretching 2–3 days weekly
• Balance exercises several times per week

If that feels like too much, start smaller. Even 5–10 minutes at a time makes a difference.

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.