Build Your Own Activity Planner

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Use this handy Activity Planner tool from the Department of Health and Human Services to incorporate more activities into your week! This planner is totally customizable with a variety of activities from home repairs to hockey.

According to the CDC adults should aim for 150 minutes of moderate-intensity activity, or 75 minutes of vigorous-intensity activity, or an equivalent combination each week. 


Moderate-intensity activity examples: Walking fast, water aerobics, riding a bike on level ground, pushing a lawn mower.

Vigorous-intensity activity examples: Jogging or running, swimming laps, riding a bike on hills, playing basketball.

Use the "talk test" to find out which is which! If you are breathing hard but can still have a conversation easily, it's moderate-intensity. If you can only say a few words before you have to take a breath, it's vigorous-intensity.

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