Planning physical activity

Physical activity is one of the factors that may help you to achieve or maintain a healthy weight. It is one component of the energy balance equation. Any type of physical activity can help, but it’s best if it gets your heart rate up.

Create opportunities to be physically active every day in as many ways as you can. Physical activity can occur as part of your regular daily activities, like walking to the shops or bus stop, or doing some housework. You may also wish to include more planned physical activity in your day. This may include going for a walk, jog or bike ride, doing a fitness class, or playing tennis socially or in a competition.

Here are three tips to get you started:

1. Figure out what physical activity you like to do

Some people like to walk. Some like team sports. Some like working in the garden. Others like ballroom dancing. Choose an activity that you enjoy, and you will be more likely to continue doing it.

2. Plan to be active

Establish a routine. Set an alarm clock. Leave the gear you need by your front door. Tell your family you’re going to do it. Stick notes on the fridge. Make plans for what you will do. You might want to use the Healthy Weight Guide's physical activity planner. 

3. Get support

Some people find it easier to do things with other people. Obviously, if you like to play netball, you’ll need to join a team. However, if you like to walk in the mornings, you may find it easier to make it a habit if you walk with a friend. Meeting at the same time, at the same place, two or three days a week and walking together can become a pleasurable routine that also helps build great friendships.

For some people, planning to do physical activity at a regular time every day or week is more likely to become a habit.

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