My Activity Record: Get FIT!

I will keep track of my activities EVERY DAY FOR ONE WEEK.

All my activities, each day, all day. From sitting in class, to watching TV, to playing ball at school, to walking to school or with my friends. For each day I will put down how much time is spent on each activity. I will decide how physically hard the activity is. Is the activity easy, hard or in-between (moderate)? Is the activity weight-bearing exercise? I will write down:

Frequency + Intensity + Time = FIT
How OFTEN I exercise! How HARD I exercise! How much TIME I exercise!

What is the activity? How HARD? is the activity easy, moderate or hard? Is the activity weight bearing?

Yes or no

How OFTEN and How Much Time?

For each day, I write down how much TIME I spent (number of minutes or 0 for not done) on each activity

  Mon Tue Wed Thu Fri Sat Sun
Example: Soccer practice / Game Hard   60   60     60  
                   
                   
                   
                   
                   
                   
                   
                   
                   
                   
                   
                   
                   
                   
                   
Total MODERATE and HARD activities only. TOTAL              

Adapted from "Activity Record," Dairy Council of California