Fitness Plan

All Training

Strength Balance Flexibility Core Strength Upper Body Lower Body

Rate of Perceived Exertion

Use this guide to measure how you're feeling during exercise. Aim for between 12-14 for best health benefits.

Download RPE Pdf

Health History

Before beginning any exercise program, you will want the OK from your doctor. Download this form, fill it in on your device or print a copy. For your safety, have your doctor look at it for approval.

Download Health History Pdf

FREE Road to Fitness eCouse

Fitness course designed for healthy RV living and other small spaces.

Road to Fitness
seniors on bikes

Get Moving!

We'll show you how to use the available space in and around your RV (or any small space) and work with minimal equipment such as small dumbells and resistance bands that won't take up valuable storage space. We'll help you set fitness goals and make a fitness plan to reach those goals. We recommend training at least 3 days during the week and one weekend day involving all major muscle groups.

You can find the links to the Training areas above. Training areas include: Strength, Balance, Flexibility, Core Strength, Upper Body and Lower Body. Choosing an equal balance of the training areas will make a healthier You! Please review our Terms of Use before engaging in any of the Training areas.

It's not important which Training area you choose first as long as you Get Moving!

Get Physical Activity

Instead of grinding out programmed exercises, you can get your daily physical activity all at once, or short spurts during the day. For example: golf for at least 30 minutes, or go for a brisk walk for 10 minutes, work in the garden for 10 minutes, and ride bike for 10 minutes. Just be sure to get 30 minutes of moderate activity at least 3 weekdays and one weekend day. Some moderate activites include:

  • Bicycling.
  • Golf (without a cart).
  • Pickelball.
  • Brisk Walk.
  • Gardening.
  • Hiking.
  • Dancing.
  • Vacuuming.

 

Listen To Your Body!

The Borg Rate of Perception scale was the created to define how you feels, or perceives, how your body is responding during physical activity. The 15-point scale ranges from 6 to 20, with 6 representing no exertion and 20 indicating maximum exertion. Each point on the scale relates to how much exertion a person feels. Ratings between 12-14 is considered to be moderate exercise. If you feel you're at a rating of 18, slowly reduce your intensity to avoid the risk of injury. Your perceived rate is the way your body feels as a whole, not just one area. Pay attention to these indicators:

  • increased heart rate.
  • increased breathing rate.
  • increased sweating.
  • muscle tiredness.
  • fatigue.

 

The scale starts at 6, instead of 1, to make calculating the estimated heart rate based on RPE easier. A person can multiply the RPE number by 10 to determine their approximate heart rate. So, if you have a perceived rate of 16, your heart rate would likely be around 160. For your convenience, there is an RPE Chart available above to download.