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Click here for a print-friendly pdf to stick on the fridge or somewhere else nice and visible. To learn more about setting effective goals check out our SMART goals page

My motivation

E.g. to improve my fitness, to boost my mood, to challenge myself with something new

My motivation:

Move more goal

Choose an aerobic/ cardio activity like walking, jogging, swimming, active housework etc.

Include time per session and days per week.

My goal is:

Move stronger goal

Choose a strength building activity like yoga, pilates, home or gym strength program etc.

Include time per session and days per week.

My goal is:

Move often goal

Choose a strategy to break up sitting time, like stretching during TV ad breaks, setting a phone reminder or using a standing work desk.

My goal is:

worksheet to set movement goals

National physical activity recommendations for adults:

  • Move More: Be active on most, preferably all, days every week.
  • Move Harder: Do at least 30 min of moderate (raises your heartrate but doesn’t make you breathless) or 15 min of vigorous (makes you gasp for breath) activity on most days; or an equivalent combination.
  • Move Stronger: Do muscle strengthening activities on at least 2 days each week.
  • Move Often: Minimise your time spent sitting and break up long periods of sitting as often as possible.

Creative ways to get moving

Man hiking in the bush

Get into nature for a walk.

Playing a game of basketball at night

Make it social by joining a sports team.

Jumping on a trampoline

Bounce on the trampoline with your kids.

Man in business attire takes a train

Walk, ride or take public transport to work or school.

Woman walks up stairs

Always take the stairs instead of the lift or escalators.

Woman rolls out a yoga mat

Do light stretches or yoga when watching TV.

Man mops the kitchen

Get your house in order with active housework like gardening or mopping.

walking in the park

Catch up with friends for a dance class or walk instead of a coffee.