WORKSHEET

Australia’s National Physical Activity Guidelines provide a useful personal
checklist for building your active lifestyle. Here are the guidelines with
spaces for you to add your own activity routine.
 
1. Think of movement as an opportunity, not an inconvenience.
How can you change your thinking to view all movement as an
opportunity? Write down a positive statement about movement. For
example, “Every chance to move I’ll be burning more calories”.
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2. Be active every day in as many ways as possible.
When can I walk instead of driving the car? _______________________
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Which household tasks can I do myself? _________________________
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What active pastimes or activities can I plan to do? _________________
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3. Put together at least 30 minutes of moderate-intensity physical
activity (e.g., brisk walking) on most, preferably all, days.
Which days will I do my sessions? ______________________________
What time of the day will I do my sessions? _______________________
Who will support me to do these sessions? _______________________

4. If you can, also enjoy some regular, vigorous activity (e.g.,
strength training, sport) for extra health and fitness:
How can I add some strength training to my activity routine?
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5. And finally, when is my next planned session?
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