VCE Physical Activity Pubs

Handouts covering a variety of physical activity topics. Check out the linked documents below.

Physical Activity 101

Physical activity recommendations, safety tips, and strategies.

Mindful Meetup Resources

Handouts used during FNH mindful meetups.

For personal use.

PARCI Lab Programs

Join us for our programs learning more about physical activity and mindfulness.

Yoga & Ayurveda 

Background of Yoga and Ayurveda, as well as a variety of worksheets.


TIPS for getting started with

Physical activity

Questions? Email me!
Questions? Email me!

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Is it safe for me to start being active?

Most people will benefit from engaging in regular physical activity. It is recommended that you contact your healthcare provider to address any specific health concerns you may have. Many free screening questionnaires exist that you can offer to people you are helping be more active or for yourself. The documents linked below also have great information on how to get started!

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IMAGE Toolkit of Behavioral Change Facil

How much activity should I be getting?

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How do I set realistic goals?

Let's be S.M.A.R.T. about our goals. S.M.A.R.T. goals started in worksite setting, but have been applied to changing healthy behaviors. Since its inception in 1980s, S.M.A.R.T. goals have stood for a number of things, and have even been expanded to S.M.A.R.T.S. goals as well. Read on for more information.

​The acronym stands for: 

S – Specific

M- Measurable

A- Attainable

R- Realistic

T- Time-bound

S- Shared

Instead of:

"I am going to be more active."

Consider changing to:

"I am currently doing about 10 minutes of physical activity per day, but I just learned I should be getting about 30 minutes of aerobic activity each day... and do 2 days of strength training. It seems a bit overwhelming to get to 30 minutes a day, right now.

Each week, for the next 4 weeks, I will DOUBLE this amount to 20 minutes of activity per day.

I will use some of the resources from the PARCI lab youtube channel, just in case it rains and I cannot walk the track by the high school in my neighborhood.

I have told my sister about my goals, and we are going to check in every Sunday on FaceTime.”

important measures

7-Day Physical Activity Recall

Physical Activity Group Environment Questionnaire

James F. Sallis' team has provided an extensive list of physical activity measures

Click the images to download the PDF of each topic.
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mindfulness for kids

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workout tips

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relaxation tips+ techniques

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kids' physical activity

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working at home tips

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self care tips

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telework basics

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snacking tips

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creative writing

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forest bathing

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COVID Self-Compassion

Mindful Meet-ups Recordings
Instructing Resources
Yoga and Ayurveda 

defining the terms 

What is Yoga?

Yoga can be found to have two definitions in the Merriam-Webster dictionary:

  • 1. Yoga (upper case Y): a Hindu theistic philosophy teaching the suppression of all activity of body, mind, and will in order that the self may realize its distinction from them and attain liberation

  • 2. yoga (lower case y): a system of physical postures, breathing techniques, and sometimes meditation derived from Yoga but often practiced independently especially in Western cultures to promote physical and emotional well-being

What is Ayurveda?


  • is an ancient system of medicine and healing which originated in India over ~5,000 years ago

  • can be translated to “the sacred knowledge of life”

    • is derived from root words “ayuh” meaning “life” or “longevity” and “veda” meaning “science” or “sacred knowledge”

  • covers all aspects of health and well-being: physical, emotional, mental, and spiritual

  • promotes methods of healing from diet, herbs, exercise and lifestyle regimens to yogic practices and meditation

How do Yoga and Ayurveda relate?

Yoga and Ayurveda are considered “sister sciences” are two closely related spiritual or sacred sciences rooted in the Vedic tradition of India

  • Ayurveda: Vedic science of healing mind and body

  • Yoga: Vedic science of self-realization that depends upon a well-functioning mind and body

  • Yoga and Ayurveda are meant to be practiced together for the greatest benefits to the mind, body, and overall wellbeing. 

The Three Doshas in Ayurveda

  • In Ayurvedic philosophy, there are three doshas, or channels of energy, that govern each of us in unique ways. While we all have the three doshas within us, people typically have one or two dominant doshas that can be determined by an individual's natural tendencies and characteristics. 

  • Dosha types tell us how-to live-in harmony with our constitution, not only to prevent disease but also to utilize our full potential

  • Ayurveda deals with general lifestyle practices to apply to our daily lives, which rests more in our own power

  • Doshas play a large role in Ayurvedic healing and practice, and informs: 

    • Treatment of disease

    • Specific therapies to reduce doshic excesses

    • Lifestyle management and recommendations

How can I figure out my dosha-type?

  • There are a variety of different online quizzes and resources in determining one's dosha type - which typically include a series of questions about one's personality, physique, and other personal characteristics.

  • A certified Ayurvedic coach, specialist or practitioner would be the most reliable source of knowledge when determining one's dosha type. 

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worksheets for your ayurvedic dosha


Disclaimer for all resources:

Not all exercises are suitable for everyone. Virginia Cooperative Extension recommends that you consult with your physician before beginning any exercise program.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury.

If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort you should stop immediately.

If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Virginia Cooperative Extension from any and all claims or causes of action.

One resource to determine if this program is suitable for you is to complete the Physical Activity Readiness Questionnaire (PAR-Q), which is readily available online (via online search engines) and here: