The document outlines a physical activity plan, recommending at least 2 hours and 30 minutes per week of aerobic exercise such as brisk walking, water aerobics, or tennis, or 1 hour and 15 minutes of more intense aerobics like running, swimming, or biking. It also recommends 2 days per week of strength training and lists benefits of physical activity such as reduced disease risk and improved health. The plan details the author's current activities of swimming, walking, PE classes, and hiking and future goals of running, martial arts, skiing, and weight lifting.

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