U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion

Plan your week

Activity planner

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Show me activities that count as:

Choose activities to add to your weekly plan.

After you choose an activity, you can add how many minutes and days per week you want to do that activity. Here's how:

  • Type in numbers or click the arrows to add or subtract minutes and days per week
  • Click the “Add to your plan” button

Once you’re done adding activities, click the “Review your plan” button.

Aerobic activity: Aim for 150 minutes

of moderate-intensity aerobic activity

Muscle-strengthening activity: Aim for 2 days

of muscle-strengthening activity
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Review your plan

Add up your minutes of aerobic activity and number of muscle-strengthening sessions, and include both totals in the bottom row of this tracker for each day.

Click on an activity to add it to your weekly plan.

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