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.


TIPS for getting started with

Physical activity

Questions? Email me!
Questions? Email me!

Describe your image.

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


Working out separately, together.





Mindful Meet-ups Recordings
Instructing Resources

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: