Be physically active 4 weeks

Building on the 30-day foundation from Tenderfoot, Second Class Requirement 7a challenges you to establish a regular lifestyle pattern of daily physical fitness. Rather than preparing for a single testing day, you are building the stamina and habits that support all your future outdoor adventures.

The Four-Week Activity Standard

To fulfill this requirement, you must meet four explicit criteria:

1. Prerequisite: This activity tracking period must begin after completing Tenderfoot Requirement 6c.
2. Daily Duration: Be physically active for at least 30 minutes each day. (Sessions can be continuous 30-minute workouts or two 15-minute bouts of activity).
3. Weekly Frequency: Achieve the 30-minute threshold on at least 5 days out of every 7-day week.
4. Consistency: Maintain this standard for four consecutive weeks (a minimum of 20 total active days and 600 minutes of exercise).

What Types of Activities Count?

Any activity that elevates your heart rate, causes you to breathe harder than normal, or works your muscular system qualifies:

• Aerobic & Cardiovascular Endurance:
  • Trail hiking with a daypack or backpack
  • Jogging, trail running, or brisk distance walking
  • Bicycling or mountain biking
  • Swimming laps, canoeing, or kayaking
  • Rollerblading, ice skating, or cross-country skiing
• Muscle & Bone Strengthening:
  • Calisthenics (push-ups, pull-ups, lunges, squats, planks)
  • Rock climbing, bouldering, or obstacle course training
  • Gymnastics, martial arts, or resistance band conditioning
• Team Sports & Patrol Activities:
  • Soccer, basketball, baseball, softball, or tennis
  • Ultimate frisbee, track and field, or active troop wide games (such as capture the flag)

Tracking Your Activities

You must keep an honest, written or digital activity log throughout the four weeks. You will use this log in Requirement 7b to reflect on your challenges, successes, and future fitness goals.

Sample Daily Entry Format