Choose Health: Be Active: A physical activity guide for older Australians

Getting started – making a plan

Page last updated: March 2009

If you are starting an activity program it is important to start out slowly and increase your activity over time. Be realistic – don't make it too hard for yourself and remember every 10 minutes counts!

Choose your activities – Think about the four groups of activity on pages 8–9. Find activities that you enjoy and want to do. My activities will be:


"I never used to do any physical activity. Recently I got a dog and now I walk with her every morning and every night. It is helping my blood pressure and I am getting into dresses I haven't fitted into for years."

Set a date to start – There is no time like now! My start date will be:


Choose a time – that you can stick with and remember small changes to your daily habits can make a big difference to your total activity level. Get into a routine. Make a set time to be active every day. My activity time will be:


Set some goals – How about
"I will walk every day for 10 minutes after meals"
"I will park my car farther away from the shops"
"I will walk with the grandchildren to the park"
"I will walk the dog every day this week"
"I will join a walking or cycling group"
"I will walk to get the paper/milk/bread"
"I will go dancing every week"
My main goals will be:


"Back then we stayed active – our lives depended on it…"

"Today it still does!"