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Here are 3 quick tips to make your movement a habit…

Have fun – do what you enjoy or try something new.
Keep it simple – all movement counts, and every small win is worth celebrating.
Get social – share your plan and move with friends or family.

Here’s how you plan to stay active

Your reasons to move

1. WHY do you want to move more?

WHY do you want to move more?

Everyone has their own reasons for why they want to be more active. What’s important to you:

Improving my ability to do everyday tasks (walking to the store, gardening, climbing stairs)

Reducing my pain, stiffness, and fatigue

Doing more of the things I love (walking with friends, playing with grandchildren)

Starting a new hobby or getting back to my favorite activities (biking, walks in nature)

Feeling strong and confident

Managing my stress

Increasing my energy

Notes

Write down any other reasons or details about the reasons you picked from the list.

Your action plan

2. WHAT will you do to move more?

Let’s make a plan! Setting yourself a meaningful target and writing down exactly how you will get there is the first step to moving more.

Answer the following questions in as much detail as possible, always keeping your WHY in mind.

WHAT are your goals?

Write down 2-3 specific actions you will take or goals you have. Click the plus icon (+) to add a new line.

WHEN will you fit in your physical activity?

Pick the best days and times each week where you can be active. Write them down in your calendar to make a commitment to your well-being.

WHEN will you rest?

Also write down when you will slow down and let your body recover.

WHERE will you go to do it?

At home

Outdoors

Recreation/Fitness Centre

Online

WHO will you move with? WHO can help you stay on track?

We are stronger together. Tapping into your social network will help keep you accountable and motivated.

Write down a few important people you will invite to join your “movement team”. These could be friends, family, neighbors, or people on your healthcare team.

What roles will these people play?

Accountability partner: I will share my goals and plans with them.

Friendly chat: I will talk with them regularly about how things are going.

Movement buddy: I will invite them to move with me, in-person or online.

HOW will you deal with “speed bumps” that get in the way?

EG:

Speed bump: in a bad flare, feeling crappy
Solution: pick a gentle movement snack instead of my long walk

Speed bump: too busy with work/life
Solution: keep it simple with a daily movement snack

What things might get in the way of your movement?

How will you overcome this “speed bumps”?

When in a flare, what can you do to stay active?

Think about how you will pace yourself, choose gentle movement, and time your activities when you feel best.

Staying on track

3. HOW will you keep track of your progress?

Now that you have your own personalized movement plan, let’s keep you on track for success!

Keeping a record of what you are doing and reflecting on it regularly will allow you to celebrate progress, change your plans if you need to, and make movement a valuable self-care habit.

Consider keeping notes about what activities you did, how you felt before, during, and after, and things that helped or made it difficult to stay active.

WHAT tools will you use to keep track of your movement?

Printing this activity plan and putting it up at home.

Keeping a written activity journal.

Adding my activities to my calendar and checking them off.

Using an activity watch, app, or other digital tool for tracking.

WHEN will you revisit and review your plan to see how it’s going?

Select a date for your next reflection:

MM slash DD slash YYYY

WHO will you share your successes and challenges with?

To celebrate together and chat about updates to your plan.
Friends and family on your movement team

Your healthcare team: doctors, nurses, exercise professionals

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Questions to reflect on:

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