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:

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:

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:

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.