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SAMPLE PHYSICAL ACTIVITY PLANNER

The key to being active is to plan to be active. Add one activity to your routine per week and once it has become part of your everyday life, add another activity. There is no need to rush – you have a much greater chance of success if you gradually change your habits and add activities one by one. To help you see how your family’s physical activity can be integrated into an enjoyable family plan, that you are happy to stick with for life, we have provided you with an example of what a week could eventually look like. Notice that not all of the activities are structured exercise – some are everyday tasks such as housework, walking the dog or doing household tasks.

REMEMBER

The key things to remember about adding activity to your daily life are listed below.

Il_9781742735979_TXT_0126_002 Aim to accumulate at least 10,000 steps per day for adults, and up to 13,000 steps per day for boys and 11,000 steps per day for girls.

Il_9781742735979_TXT_0126_003 Be physically active for at least 60 minutes every day.

Il_9781742735979_TXT_0126_004 Change your thinking and view being physically active with your family and through doing tasks and jobs as an opportunity, not a burden.

Il_9781742735979_TXT_0126_005 Remember, physical activity can be accumulated throughout the day in small bouts. For example, three 10-minute bouts is equivalent to one 30-minute bout.

Think of it as exercise ‘snacks’.

Il_9781742735979_TXT_0126_006 Plan family outings that are physically active and fun, such as swimming, bike riding and playing games together. You will all enjoy yourselves and get fit at the same time. And the more your children associate exercise with fun, the more they will do.

Il_9781742735979_TXT_0126_007 Make movement a priority and find ways to add movement to your day, everyday.