If you have already increased your regular daily activities and want to get in better shape, then you might want to engage in a program of regular physical activity for about 30 minutes on most days of the week. You don't have to do the 30 minutes all at once — you can accumulate it over a number of sessions through the day. For example, maybe you have the opportunity to walk for 15 minutes at lunchtime. You might also work in the garden for 20 minutes in the evening. Aim for burning at least 200 calories daily with the activities you choose.
Use the Activity Selector to choose the activities that interest you. You can also learn the number of calories you'll burn by doing the activity. If your 30 minutes of activities do not add up to 200 calories, add minutes until you reach at least 200 calories burned. Then you will be able to print out a customized tracking form that shows the activities selected.
You can also view a sample tracking form.