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Tips for staying motivated

  • ​Start with small changes.

  • Choose activities you will enjoy.

  • Plan your exercise.

  • Make activity part of your daily routine.

  • Tell someone about your exercise plans or write them down.

  • Track exercises in a diary or a calendar. Track your steps with a pedometer, activity monitor, phone app or smart watch.

  • Gradually increase your exercise eg, increase the number of steps you take each day.

  • Vary your activities to keep them interesting.

  • Focus on what your have achieved.

Remember, any movement is better than none!


You can find more tips and an exercise planner here. You can also check out our Success Stories section to see how other people are staying active at home.

The below videos from the Institute for Musculoskeletal Health's Staying active during and after lockdown webinar may also give you some tips on getting started and staying motivated. You can view all videos from the webinar here.

I want to be active, where do I start?

Physiotherapist Betty Ramsay explains how to get started with being active on your own, including the importance of goals, enjoyment, habits, connections and self-monitoring.

Advice from a Geriatrician

Geriatrician Dr John Ward provides his insights into why physical activity is important in older adults.

Advice from a rehabilitation doctor

Rehabilitation doctor Professor Steven Faux discusses important considerations of being physically active during the COVID-19 pandemic.

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