Record the time Goals

and activity each Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

day. By writing goals on the lines below
the older adult will have a
10 min 15 min 20 min 20 min 25 min 20 min
Monday walking walking walking cycling walking walking constant reminder of what he/she
10 min 15 min 20 min 20 min 25 min 30 min has set out to do.
Tuesday walking dance cycling walking walking walking
10 min 20 min 25 min 30 min Daily goal:
Wednesday cycling rest rest Walking cycling cycling
20 min 20 min 25 min 30 min
Thursday rest walking walking rest cycling cycling
15 min 20 min 15 min 25 min 10 min 6-Week Goal:
Friday walking cycling walking rest walking cycling
20 min 25 min 25 min
Saturday rest rest walking walking cycling rest

15 min 20 min 20 min 25 min 30 min Overall Goal:

Sunday rest
Dumbbells Dumbbells Dumbbells Dumbbells walking

TOTALS 60 min 90 min 115 min 110 min 150 min 150 min

Aerobic Exercises

6- Week Pedometer Log

Record the time Goals
and activity each Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
day. By writing goals on the lines below
the older adult will have a
3000 3606 3966 4363 4799 5279
Monday constant reminder of what he/she
3500 3676 4200 4131 4764 5132 has set out to do.
Tuesday
3007 4263 4812 4979 Daily goal:
Wednesday 3624 3989
3700 3897 4657 5231
Thursday 3500 4300

3440 3698 4112 4913 5324 6-Week Goal:

Friday 4324
4007 4149 4849
Saturday 3000 3612 5371
3500 3723 4164 4384 4759 4859 Overall Goal:
Sunday

Avg for the 3278 3662 4048 4276 4793 5168

Week

Strengthening Exercises
Upper Body Strength Training Lower Body Strength Training
Exercises Exercises
Seated Lateral Raise Leg Extension
Biceps Curl Heel Raises
Shoulder Shrugs Hamstrings Curl
One Arm Triceps Gluteals Extension
One Arm Row Body Weight Squat
Chest Press
Abdominal Crunch

Stretching Exercises
Upper Body Stretches (3x/week)
Lower Body Stretches (3x/week)
4-6Triceps Stretch
2-3Double Hip Rotation Stretch
4-6Chest Stretch
2-3Hip Rotator Stretch
4-6Straight Arm Chest Stretch
2-3Hamstrings Stretch
4-6Shoulder Stretch
2-3Standing Quadriceps Stretch
4-6Neck Stretch
2-3Calf Stretch
4-6Wrist Flexor Stretch
2-3Gluteals Stretch
4-6Interlaced Fingers Stretch
2-3Groin Stretch
4-6Side Bend Stretch
2-3Seated Butterfly Groin Stretch
4-6Lower Back Stretch
4-6Abdominal Stretch

Physical Program Activities

Monday Cardiorespiratory activities 10-30 minutes (walk/jog, bike, swim) & flexibility activities
Tuesday Strengthening and balance activities
Wednesday Cardiorespiratory activities 10-30 minutes and stretching activities
Thursday Strengthening and balance activities
Friday Cardiorespiratory activities 10-30 minutes and strtching activities
Saturday Strengthening and balance activities
Sunday Gardening, walk in park or mall, or other recreational activity with friends and family 10-30 minutes