Weekly activity planner · adults 50+
Plan a week of movement your way
Choose the days, time, and activities that work for you. The planner creates editable suggestions to help organize your week.
Set up your week
Your plan for the week
Choose at least one day and one activity, then create your plan.
How to use your plan
The time you choose is a limit for each selected day. Your activity level adjusts how much of that time appears in the plan: suggestions are shorter if you are starting out or active only sometimes. You can change or remove any activity and mark each block when you complete it. The planner never increases the effort automatically.
As a general reference, WHO guidance recommends 150–300 minutes of moderate aerobic activity each week and muscle-strengthening activity on at least two days. For adults aged 65 and over, it also recommends varied activity that works on balance and strength on three or more days. If you are inactive, start with small amounts and build up gradually. These are population guidelines, not a personal prescription.
The activities you choose are distributed across the selected days, so some days may have more suggestions than others. The summary compares planned minutes with the minutes you mark as completed. Change your choices at any time and create a new plan.
Safety and limitations
This planner offers general suggestions; it does not assess your health or tell you which exercises are safe for you. Stop if you develop a concerning symptom. If a health condition, symptom, mobility limitation, recent fall, or surgery could affect your safety, ask a health professional before trying a new activity.
More to read: How much exercise should older adults get each week? · Exercise with osteoarthritis
Sources: WHO physical activity guidelines · CDC guidance for older adults.