Use your Fitness Appraisal results as a guide for developing your personal plan for active living. If you scored Good, Very Good or Excellent in any of the categories you are to be commended! Great job! For your Action Plan you will try to maintain or fine tune these areas to contribute to a healthy lifestyle.

If you score Needs Improvement or Fair in the any part of the fitness appraisal your goal should be to progess to the Good zone. This will be a very significant step to increase the health benefits associated with these aspects.

Healthy Aerobic Fitness

• If you scored in the Needs Improvement zone, try to accumulate 30 minutes or more of moderate physical activity over the course of most days of the week.

• If you scored Fair, progressing from here into the Good zone and beyond requires accumulating 20 minutes or more vigorous physical activity over the course of most days.

Healthy Musculoskeletal Fitness

• If you scored in the Needs Improvement zone, try to use your major muscle groups against resistance at least twice a week. 

• If you scored Fair, progressing from here into the Good zone and beyond requires using your major muscle groups against a geadual increase in resistance two to three times each week.