Weekly Exercise Sheet

Here is the description near the beginning of my page about maintaining a younger Satchel Paige Age:
I have a list of exercises to do regularly, at home 2-4 times each week (the goal varies for each exercise) plus two workouts at the gym, and this list provides motivation;  during weeks when I'm paying attention to the list I usually do the exercises, but I usually don't when I'm ignoring the list.  The goal of these exercises is practical, to invest a reasonable amount of time (and with multi-tasking it doesn't require much extra time, it mainly requires discipline) to gain the main benefits of exercise.    { This is one application of the 80/20 Principle, with 80% of the health benefits coming from the first 20% of the exercise effort. }

        Multi-Tasking:  Like most people, I do some multitasking, and one of my favorites is mixing exercise with thinking or viewing.  Therefore,...
        My current exercise sheet is split into exercises I try to do 4 times per week, or every day, with separate areas for the exercises I usually do in bed, or at the computer, or while watching TV/DVR.   {a semi-old exercise sheet}
        An older exercise sheet was "font coded" to remind me about the exercises I can do while sitting at the computer (bold) or reading in bed (underline) or either place (bold underline) or neither (italics).  As with most multi-tasking, my goal is efficient use of valuable time (it's "the stuff life is made of," said Ben Franklin) by doing most of the exercises — those in bold or underline or bold underline — while I'm also being mentally productive (at the computer or by reading in bed);  and I can do most of the italicized exercises while watching a modest amount of TV or videos during the week.  These are good combinations — and they're popular with many other people, too — because the exercises don't require mental focus so, unlike other multitasking mixes (like talking on a cell phone while driving in traffic!) there is minimal conflict between the activities, and minimal decrease in the efficiency of multitasking performances.
        The top line of the exercise sheet lists activities in music (lstn ... tb-v) and juggling (h d ... x b) that can be entered into the blank areas, which are followed by teeth care (brush twice a day and floss) and workouts at a gym on the campus of UW* or (for running or biking) outdoors.  During these workouts the multitasking is portable, with an iPod Shuffle (for running-tempo music or audio with ideas) or AM/FM radio (with ESPN or Big1070 for sports talk, and NPR Radio or WORT or WNWC-am for other ideas)
        * In the past, at U of Wisconsin, I've used the Serf (mostly) or Nat (occasionally) but now it's almost always The Shell, which has a 200 m track, and everything (basketball games, track running, exercise machines, weight machines & free weights,...) is in the same big room so I can watch what's happening while working out, and quickly move from one activity to another.

Craig Rusbult