Tips for being active

Set goals and write them down to keep track of your progress.
  • Involve a family member or friend for support.
  • Be realistic.
  • Reward yourself when you have achieved your goals.
Keep it fun.
Schedule time in your diary or calendar to be active.
Aim to be active for at least 30 minutes a day.
  • Start slow and gradually build up.
  • If 30 minutes seems too much, break it up into smaller periods of time and slowly build up.
Be active in every way possible.
  • Be active with friends and family.
  • Try dancing, running, swimming, cycling or walking to be active.
  • Sign-up for a walking group or start your own.
  • Walk along a walking trail.
  • Participate in team sports or organised group activity.
  • Take the dog for a walk.
  • Wash the car at home instead of a carwash.
Stay safe.
  • Warm-up and cool down with by slowing your pace.
  • Slip, slop, slap when outdoors.
  • Wear comfortable shoes.
  • Stay hydrated, drink plenty of water.
Get advice from an Accredited Exercise Physiologist.

Activity swap

Stand instead of sit.

  • On public transport.
  • To change the channel on the TV instead of the remote.
  • Walk to the other room/office to talk to your family/friend instead of yelling/text message/email/calling.
  • Stand whilst on the telephone.
  • Shop at the store instead of online.
  • Cook a meal rather than take-away.
  • Play sport instead of watching sport.
  • Meet friends for a walk or to be active instead of eating.
Tidy the house and get in the garden.
  • Cleaning.
  • Ironing.
  • Vacuuming.
  • Weeding.
  • Digging.
  • Mowing.
Walk to get the newspaper from the store instead of delivered.
Choose the car park further away.
Ride a bike or walk for short distances.
Take the stairs instead of the lifts.
Get off the bus on stop earlier and walk the rest of your journey.

  1. Exercise is medicine Tips for starting an exercise program, viewed 6 June 2013,
  2. Swap it, don’t stop it, Department of Health and Ageing, Australian Government, Ways to swap, viewed 6 June 2013,