Track your physical activity for 1 week using the template below:
Record your activities for one week. Do you meet the recommended guidelines for exercise frequency, intensity and duration?
Note: you do not need to complete all 4 rows each day. If you do not participate in any physical activity for >10 minutes at a time you can leave the column for that day blank.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Try a new activity! Experiment with at least three new and different activities that would benefit areas of your wellness that were identified in your wheel of life exercise (it would be beneficial if you could identify dimensions that are in the pre-contemplation, contemplation, or preparation stage of change.) You will now share these experiences through your assignment write up. For each activity, discuss the following:
What activities did you choose and why did you choose each activity?
What stage of change were you at before you started each activity? (refer to the “Stage of Change” page in Module 2 to determine the stage of change you are at after participating in the activity)
How did you feel before you did each activity e.g., apprehensive, confident, excited, etc.
Where you completed each activity e.g., on-line, at home, in group training, at a gym, in a studio, etc.
How did you feel after you tried the activity e.g., confident, relieved, disheartened, etc.
What stage of change are you now at after participating in the activity
Will you participate in the activity again and why? If you are interested in continuing with the activity, explain how you will incorporate the activity into your lifestyle
If you decide not to participate in this activity again, how will you ensure that you meet the Canada Physical Activity Guidelines of 150 minutes of MVPA per week?
Upload at least one photo or short video that demonstrates your participation in each activity (how to add audio or video to a post) (Links to an external site.) (Links to an external site.). Remember to include yourself in each photo or video clip.
Getting to know your personal habits and behaviours surrounding physical activity is crucial. The more you know, the more informed your decisions can be in the future!
Suggestion for activities are attached. Please note that you do not need to complete the full activity as posted, instead this document is shared to provide ideas for musculoskeletal and cardiovascular physical activities.
NOTE: This document was written at a time that the COVID-19 pandemic was at its peak, at this time it is unknown whether or not these businesses will be open. If physical distancing is still in place please refer to online physical activities such as:
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