1. Physical
Activity Plan
By Jonathan Saunders

2. Weekly Requirement
Aerobic Exercise
• 2 hours and 30 minutes of brisk walking, water aerobics and doubles
tennis
OR
• 1 hour and 15 minutes of running, swimming laps, singles tennis,
basketball or mountain biking
Muscle Strengthening
• 2 or more days working all major muscle groups
(For greater benefit, double the aerobic exercise)

3. Why have a plan?
Physical activity is important to maintain a
healthy life and weight
Prevents heart disease, high blood pressure
and diabetes
Reduces risk of cancer
Strengthens bones and muscles
Improves mental health

4. My Current Plan
• Swimming Long Distance (2000 metres)
• Walking to the school bus stop
• PE classes, one hour daily
• Walking on weekends around my
neighbourhood
• Hiking in the summer
• Cutting back on TV time.

5. Future Plan
I would like to try...
• learning to run long distance
• a martial art
• downhill skiing
• lifting weights