Let’s get started! 
The following tips have helped many people to start and stay active:
- Set small and achievable physical activity goals
- Be active with others
- Make physical activity part of your day
- Choose an activity that you enjoy.
Set goals
Set goals for your activity that are specific and realistic. You may find it beneficial to set short, medium and long-term goals. Revisit regularly and if necessary amend your goals to ensure they are still achievable.
Reward yourself when you reach your goals. This can give you a great sense of achievement and confidence.
Be active with others
Be active with friends or family. Make a regular time to meet to go walking or take part in other activities. This way you can motivate and encourage one another and have fun at the same time.
Make physical activity a part of your day
Include physical activity in your daily routine. Set your alarm for thirty minutes earlier each morning or use your lunch break to go for a walk.
You can also:
- Walk somewhere to eat your lunch
- Take the stairs instead of the lift
- Walk or cycle with your children to school or for other short trips
- Leave the car at home and take public transport
- Park your car a 10–15 minute walk away from your destination.
Choose an activity that you enjoy
There are lots of fun activities for you to enjoy. How about salsa dancing, aqua aerobics, pilates, bush walking or gardening?
Helping you to stay active
Below are some tools to help you start and stay active:
- Calculate how many minutes of physical activity you do each day (
20kb)
- Use our Activity Planner to schedule physical activity in your day - before work, during lunch, after work, after dinner. ( 171kb)
- Pedometers can help you to set realistic goals. Wear one for a day and measure the number of steps you do. Try to increase the number of steps you do each day. The aim is to reach do 10,000 steps per day. The purchase of a Heart Foundation Pedometer includes a Heart Foundation Making every step count information booklet.
Download a copy of be active wa’s Counting steps towards better health – using your pedometer (
202kb)
Visit the 10,000 Steps website and find more information on setting goals and using a pedometer