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Weekend Exercise Plan: Stay Active!

Focused on Health - February 2010

If you can’t complete all the suggested reps in this program, start by doing less and gradually increase to the recommended number. If you are just starting an exercise program, you may consider adding activity on two to four days of the week, and gradually increase to the recommended seven days a week. Doing some exercise is better than doing none.

Option I:

Focus on adding 30 to 60 minutes of moderate exercise to your weekend errands and chores. Go window-shopping for a few hours at the mall and be sure to hoof-it for 10-minute intervals. Mowing the lawn, vacuuming and doing laundry also can torch calories. Don’t forget to include 10 to 15 minutes of stretching to your weekend activity.

Option II:

Did you know that exercise could actually be relaxing? Pick an activity that you really enjoy. Play tag or race with your kids. Ride bikes with your spouse. Try a sport! Play tennis, basketball, racket ball – whatever you fancy – for 30 to 60 minutes. If you’re not into sports, try Wii Fit. Don’t forget to include 10 to 15 minutes of stretching in your weekend activity.

The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor.

Monday – Cardio & Upper-Body Weight Training
Tuesday – Circuit Training
Wednesday – Lower-Body Strength Training
Thursday – Cardio
Friday – Cardio & Back/Stomach Exercise
Weekend – Stay Active 

Related Links:

Exercise Benefits You Inside and Out (M. D. Anderson)

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Cardio and Upper Body Weight Training to prevent cancer. Day 6 and 7 of our 7-Day plan. Stay active over the weekend with everyday activities that count as exercise!

© 2014 The University of Texas MD Anderson Cancer Center