Feeling fired up and ready to get moving?

Keep the momentum going by setting yourself some exercise goals using the form below. Print out the page (click here for a printer-friendly pdf) to write your answers.

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.

Move more goal

Examples - walking, jogging, swimming, active housework, ride to work, lawn bowls.

Choose a type of aerobic/cardio activity, number of days per week and number of minutes per session.

My goal is:

Move stronger goal

Examples - yoga, pilates, home strength workout program, gym strength workout program.

Choose a type of strength building activity, number of days per week and number of minutes per session.

My goal is:

Move often goal

Examples - stretch in front of TV, standing desk at work, phone reminder to get up each hour.

Choose to limit screen time, sit less or break up sitting time, and say what strategies you will use to achieve this.

My goal is:

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.