Planning your weekly PAI — how to "bank" PAI points

Life can throw you a lot of curveballs - a family member gets sick, you have to travel, a neighbour comes to visit, the list goes on and on. When that happens, as it usually does, it helps to have a plan. Here are a few ways you can plan your weekly PAI, and stay on track when your regular routine gets interrupted.

When possible, plan ahead

You have 7 days to earn PAI points and you can "bank" your PAI if you know in advance you won't have time later in the week.

For example, if your kids have an upcoming recital on Wednesday evening, you could do a longer or more intense workout on Tuesday, earning you more PAI.

Even if you earn 1-5 PAI on Wednesday, because you earned 20 PAI on the previous day, you'll still be able to make it to 100 PAI for the entire week.

To help you plan ahead, in the PAI Health app tap on the 'History' section - it is on the bottom navigation bar. Your PAI History allows you to see what days you've earned a lot of PAI and plan ahead for when you may not have as much time to do physical activities.

You can also navigate to 'Tomorrow' to see how your PAI Score will change tomorrow.

Remember - it's not about doing a certain number of steps every single day, it's more about your overall cardiorespiratory fitness level across 7 days.

Intensity matters

When planning ahead, keep in mind that the intensity of your physical activities can make a big difference. High-intensity activities, which get your heart pumping the fastest, will earn you the most PAI in a shorter amount of time. So if you don't have a ton of time, try doing short bursts of high intensity exercises, like quickly walking up a steep hill, jumping jacks, or jumping rope to get your heart rate up.

You can check out what activities get you the most "bang for your buck" by tapping on the PAI Earned Today section of the PAI Health app (which is right below your current PAI Score on the home screen). This will take you to the PAI Earned screen, which will show you your heart rate levels over the day, and over the past week. From here you can see that low intensity activities may earn you 1-10 PAI for over a couple hours of activity, while high intensity activities may earn you 1-10 PAI for only 2-5 minutes of activity.

Your PAI Score is a rolling 7-day score

The last thing to remember is that your total PAI Score gets recalculated every day. At the end of each day, any PAI earned 7 days ago will expire. So if you earned a large amount of PAI last Tuesday, this Tuesday those points will "expire". This is a key part of planning ahead and "banking" your PAI - if you know you'll drop below 100 PAI on a certain day, you can plan the rest of your week to ensure you're getting enough physical activity in.

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