Scoring:
0-3 Points:
Inactive. You’re overlooking opportunities to move. Start making simple changes in your daily routine. For instance, take the stairs instead of the elevator. If your office to apartment is on a nose-bleed floor, get off the elevator two or three flights early. If you live near a grocery store, walk instead of driving. Put away the food processor and flex your muscles in the kitchen. If your scored below 3, you’re missing out on life’s simplest pleasures. When was the last time you hit a tennis ball, went dancing, or pedaled a bike?
4-6 Points:
Moderately active. Your day probably includes some built-in physical chores. Make the most of them by concentrating on the muscles you’re working. When you lift a child, for example, notice how arm, shoulder, and thigh muscles come into play. Look for ways to earn extra credit: raking leaves, sweeping the front walk, or scrubbing the tub.
7-9 Points:
Congratulations. Even if you’re not exercising regularly, you’re getting a healthy close of activity each day. could you be ready for a bigger challenge? Pick an activity that you already enjoy, and keep it up for fifteen minutes. Think about adding some recreation to your day: take a walk with a friend, go for a spin on an indoor skating rink, or swim laps at the community pool.
| Activity | Aerobic | Strength | Agility |
| Walking |
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| Walking with stroller |
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| Walking, pushing stroller uphill |
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| Walking, carrying child |
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| Climbing stairs |
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| Raking Leaves |
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| Scrubbing floors or tub |
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| Carrying groceries |
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| Playing tag with child |
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| Tossing a ball with child |
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| Pushing child in swing |
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| Dancing with child |
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| Lifting child into/out of bathtub |
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| Lifting child into/out of car seat or stroller |
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| Mowing grass |
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| Watering garden—with watering can |
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| Riding bike |
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| Riding bike, hills |
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| Hand-mixing dough |
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| Washing windows |
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| Vacuuming |
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| Sweeping |
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| Moving boxes of furniture |
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| Making beds |
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| Doing laundry (includes carrying basket up and down stairs) |
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| Sawing of chopping wood |
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| Weeding |
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| Car washing/waxing |
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| Taking out trash |
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