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.

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🚶 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: _______________________

Activity	Sun	Mon	Tue	Wed	Thu	Fri	Sat
Activity #1 (What?)
Minutes Completed
Activity #2 (What?)
Minutes Completed
Steps (if tracking)

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

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💪 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: _______________________

Exercise	Sun	Mon	Tue	Wed	Thu	Fri	Sat
Upper Body Exercise
Lower Body Exercise
Repetitions Completed
Weight Used (if any)

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

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🧘 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: _______________________

Stretch	Sun	Mon	Tue	Wed	Thu	Fri	Sat
Upper Body Stretch
Lower Body Stretch
Minutes or Reps

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

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⚖️ 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

Balance Exercise	Sun	Mon	Tue	Wed	Thu	Fri	Sat
Exercise Name
Time Practiced

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

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⭐ 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.

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✅ 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.

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⚠️ Medical Disclaimer

This educational material is for general informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified health care provider before starting or changing any exercise program, especially if you have chronic medical conditions, recent surgery, balance concerns, heart disease, joint problems, or other health limitations. Stop exercising and seek medical attention if you experience chest pain, dizziness, shortness of breath, severe joint pain, or any concerning symptoms. Individual activity recommendations may vary based on your medical history and physical condition. Call 911 if you are experiencing a medical emergency.