Progress chart for graded exercise

Graded exercise is exercise that starts out slowly and increases in very small steps. It means you have a plan for your exercise and you stick to it, even when you're having a good day and feel like doing more. Print a copy of this chart and use it to plan your exercise program and track your progress.

Plan your exercise program and track your progress
Weeks 1 and 2 Goal Actual Weeks 3 and 4 Goal Actual
(example) (5 minutes) (3 minutes) (example) (8 minutes) (7 minutes)
SUNDAY     SUNDAY    
MONDAY     MONDAY    
TUESDAY     TUESDAY    
WEDNESDAY     WEDNESDAY    
THURSDAY     THURSDAY    
FRIDAY     FRIDAY    
SATURDAY     SATURDAY    
SUNDAY     SUNDAY    
MONDAY     MONDAY    
TUESDAY     TUESDAY    
WEDNESDAY     WEDNESDAY    
THURSDAY     THURSDAY    
FRIDAY     FRIDAY    
SATURDAY     SATURDAY    
Weeks 5 and 6 Goal Actual Weeks 7 and 8 Goal Actual
(example) (12 minutes) (12 minutes) (example) (20 minutes) (18 minutes)
SUNDAY     SUNDAY    
MONDAY     MONDAY    
TUESDAY     TUESDAY    
WEDNESDAY     WEDNESDAY    
THURSDAY     THURSDAY    
FRIDAY     FRIDAY    
SATURDAY     SATURDAY    
SUNDAY     SUNDAY    
MONDAY     MONDAY    
TUESDAY     TUESDAY    
WEDNESDAY     WEDNESDAY    
THURSDAY     THURSDAY    
FRIDAY     FRIDAY    
SATURDAY     SATURDAY    

Last Updated: April 28, 2009

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