# Be physically active 4 weeks

Part of the Second Class guide: [Introduction & Overview](https://scouting.university/scouts-bsa/ranks/second-class/guide/index.md)

*7. Fitness*

> **7a.** After completing Tenderfoot requirement 6c, be physically active at least 30 minutes each day for five days a week for four weeks. Keep track of your activities.

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.

**4-Week Physical Activity Log Structure** — Log 5 active days of 30+ minutes each week

- [ ] **Week 1**: 5 active days logged (Date, Activity, Duration, Intensity)
- [ ] **Week 2**: 5 active days logged (Date, Activity, Duration, Intensity)
- [ ] **Week 3**: 5 active days logged (Date, Activity, Duration, Intensity)
- [ ] **Week 4**: 5 active days logged (Date, Activity, Duration, Intensity)

### Sample Daily Entry Format
| Day / Date | Specific Activity | Duration (Min) | Intensity Level | Notes & Reflection |
| :--- | :--- | :--- | :--- | :--- |
| **Mon, Oct 5** | 3-mile trail bike ride + stretching | 35 min | Moderate | Felt great; practiced hill climbs |
| **Tue, Oct 6** | Push-ups, sit-ups, and soccer practice | 45 min | High | High-intensity scrimmage drills |
| **Thu, Oct 8** | Brisk walk to school + evening jog | 30 min | Moderate | Replaced bus ride with walking |
| **Fri, Oct 9** | Troop swim night / water fitness | 40 min | High | Practiced breaststroke & crawl |
| **Sat, Oct 10** | Patrol day hike with 10 lb pack | 60 min | Moderate | Hiked steep rocky trail section |

> **Tip**
>
> Mix up your activities throughout the week. Varying between biking, swimming, running, and team sports prevents boredom, works different muscle groups, and lowers your risk of repetitive-use injuries.

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- Next: [Set a fitness goal](https://scouting.university/scouts-bsa/ranks/second-class/guide/req7b/index.md)