Weekend Warrior
Avoid “weekend warrior” behavior-consistent moderate exercise over the entire week is more beneficial than intense activity all done in a day or two. Exercise should be moderate. Consistency is more important than intensity. Use the point system below-your goal is to accumulate points throughout the week so that your seven-day total is at least 100 points.
EXERCISE TABLE ACTIVITY POINTS
- Walk briskly (3-4 miles per hour) 25 for over 45 minutes 15 for half an hour 5 for 15 minutes
- Conditioning or Calisthenics 25 for over 45 minutes 15 for half an hour 5 for 15 minutes
- Home care and general cleaning 10 for over 45 minutes 15 for half an hour or less
- Mowing the lawn 20 for over 45 minutes Golf, carrying own clubs 10 for 18 holes 5 for 9 holes 3 for driving range
- Home repair 25 for vigorous labor 15 for moderate labor 5 for general labor
- Gardening 25 for vigorous labor 15 for moderate labor 5 for light gardening
- Cycling moderately 20 for over 45 minutes 10 for half an hour 5 for leisure cycling
- Dancing vigorously 25 for over 45 minutes 10 for half an hour
- Actively playing with children 20 for over 45 minutes of physical play 10 for half an hour 5 for carrying child throughout the day
- Singles tennis 20 per 3 matches
- Doubles tennis 10 per 3 matches Racquetball 25 per 2 matches
- Squash 25 per 2 matches
- Sex 25 for over 45 minutes 15 for half an hour 5 for 15 minutes Walking the dog 10 for over a mile 5 for ½ mile
- Bowling 10 for 20 frames 5 for 10 frames
- Frisbee 25 for ultimate game 10 for over an hour of catch
- Jogging, moderate effort 15 for over 3 miles 5 for less than 2 miles
- Show shoveling 25 for over half an hour 10 for 15 minutes
- Climbing stairs instead of taking elevator 1 floor=3 2 floors=6 3 floors=9 4 floors=12
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