Well done, you are physically active every day.

Well done, you are active on most days each week.

You're doing some physical activity, but you should aim to be active on more days each week.

There are plenty of ways you can adapt your routine to move more!

• Catch public transport to work or school
• Always take the stairs instead of the elevator
• Go for a walk twice a week with a friend
• For more options, click here.

You currently do no physical activity during the week.

To begin with, even a small amount of physical activity is better than none. Start by doing some, and gradually build up to the recommended amount.

Here are some ways to get more physical activity into your day:

• Catch public transport to work or school
• Always take the stairs instead of the elevator
• Go for a walk twice a week with a friend
• For more options, click here.

Well done, you're meeting the recommendations for cardio.

While you’re doing a great job meeting the recommendations for cardio, moving even more will result in even more health benefits, and moving harder by increasing your intensity, will improve your fitness. Don’t forget though, resting is important to keep healthy too!

You're meeting the recommendations for cardio, but try moving more for extra health benefits.

You're getting the minimum recommended amount of physical activity, however to get even more health benefits, consider moving more often.

Here are some tips to move more during the week:

• Walk or run for an extra lap around the park
• Add extra time to your warm up at the gym on the treadmill or bike
• If you find that you get bored of the same activity easily, try adding in different ways to move during the week
• Park your car further away from your destination and walk the rest of the way
• For more options, click here

You're meeting the recommendations for cardio, but try moving harder for extra health benefits.

Most of your physical activity is moderate-intensity (which is still great!), however to get even more health benefits like getting fitter and even losing weight, consider moving harder.

Here are some tips to increase the intensity of your workout:

• Turn your power walk into a jog or tackle that hill you normally avoid
• Try our Interval Walk/Run workout
• Try our Couch to 3km Run workout
• For more options, click here

If you’re unsure about going that bit harder we recommend starting off slowly and gradually building up the intensity. You can also consult an exercise professional (such as an Accredited Exercise Physiologist) for advice to get started. If you have a chronic health condition, or are on any medications, we strongly suggest chatting to a GP.

You’re not doing enough cardio for good health.

We recommend starting off slowly and gradually building up over time. Remember, doing some is better than none, and more is better!

Here are some ways you can be more active during your week:

• Find an exercise you enjoy e.g. an organised sport, rock climbing, gym class or walking with a friend.
• Try our Couch to 3km Walk program
• Try our Interval Walk program
• For more options, click here.

You can also consult an exercise professional (such as an Accredited Exercise Physiologist) for advice to get started. If you have a chronic health condition, or are on any medications, we strongly suggest chatting to a GP.

Well done, you do strength exercise on at least 2 days each week.

It's important not to get too comfortable with your program though! Muscles need to be continually challenged to get stronger and fitter. Check out our Advanced Home Strength Program for ideas on how to move harder at home.

It's also important not to do too much. Muscles ideally require 48 hours to properly recover. If you're doing strength exercise on most days you may want to substitute a gym day for a cardio day – like going for a swim, a run or a long walk.

You do some strength exercise, but not quite enough.

Here are some tips to move stronger each week:

• Try our Intermediate Home Strength program
• Include our 3 Minute Workout in your daily routine
• Use the strength training equipment available at your local park
• Sign up to a yoga or pilates class
• Weekly indoor rock climbing session
• Weight training at the gym
• For more options, click here

You do no strength exercise during the week.

Here are some tips to move stronger each week:

• Try our Beginner Home Strength program
• Include our 3 Minute Workout in your daily routine
• Sign up to a yoga or pilates class
• Use the strength training equipment available at your local park
• For more options, click here

Well done, your total time spent sitting is low and you regularly break up siting time during the day.

If you have an active job, such as a tradesperson, or one that requires you to stand a lot, like a chef, it’s best to actually break up your standing, by sitting occasionally. And remember, even if you stand a lot at work and have an active job, it’s important to exercise and keep strong!

Well done, your total time spent sitting is low, but you need to break up your sitting time more during the day.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Well done, your total time spent sitting is low and you regularly break up siting time during the day.

Try these tips to reduce your sitting time even more:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Restrict the number of hours you watch TV, play video games or use a device each day
• Join a local walking group
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• House tasks like gardening, cooking and vacuuming all count as physical activity – get your house in order while moving more!

Well done, your total time spent sitting is low, but you need to break up your sitting time more during the day.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there.
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Try these tips to reduce your sitting time even more:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Restrict the number of hours you watch TV, play video games or use a device each day
• Join a local walking group
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• House tasks like gardening, cooking and vacuuming all count as physical activity – get your house in order while moving more!

Well done, your total time spent sitting is low and you regularly break up siting time during the day.

Try these tips to reduce your sitting time even more:

• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Sign up to an exercise class or team sport to get you moving during the week
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Well done, your total time spent sitting is low, but you need to break up your sitting time more during the day.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there.
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Try these tips to reduce your sitting time even more:

• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Sign up to an exercise class or team sport to get you moving during the week
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Well done, your total time spent sitting is low and you regularly break up siting time during the day.

Try these tips to reduce your sitting time even more:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Well done, your total time spent sitting is low, but you need to break up your sitting time more during the day.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Try these tips to reduce your sitting time even more:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Well done, you regularly break up sitting during the day, but your total time spent sitting is too high.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Are there any opportunities for you to sit less at work? Here’s a few ideas:

• Eat lunch away from your work space and squeeze in a walk. Better yet, get a group involved and enjoy being active together
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• Use the bathrooms on a different level, and take the stairs to get there
• Ask HR about providing public transport passes for short business trips
• For more options, click here

Your total time spent sitting is too high and you don’t break up your sitting time enough during the day, but well done on being active after work and on weekends.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Are there any opportunities for you to sit less at work? Here’s a few ideas:

• Eat lunch away from your work space and squeeze in a walk. Better yet, get a group involved and enjoy being active together
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• Use the bathrooms on a different level, and take the stairs to get there
• Ask HR about providing public transport passes for short business trips
• For more options, click here

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Well done, you regularly break up sitting during the day, but your total time spent sitting is too high.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try these tips to reduce your sitting time:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Restrict the number of hours you watch TV, play video games or use a device each day
• Join a local walking group
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• House tasks like gardening, cooking and vacuuming all count as physical activity – get your house in order while moving more!

Your total time spent sitting is too high and you don’t break up your sitting time enough during the day, but well done on being active after work.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Try these tips to reduce your sitting time:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Restrict the number of hours you watch TV, play video games or use a device each day
• Join a local walking group
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• House tasks like gardening, cooking and vacuuming all count as physical activity – get your house in order while moving more!

Well done, you regularly break up sitting during the day, but your total time spent sitting is too high.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try these tips to reduce your sitting time:

• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Sign up to an exercise class or team sport to get you moving during the week
• Get a group together and challenge yourself to move more using the free Get on Track Challenge
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Your total time spent sitting is too high and you don’t break up your sitting time enough during the day, but well done on being active on weekends.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Try these tips to reduce your sitting time:

• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Sign up to an exercise class or team sport to get you moving during the week
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Well done, you regularly break up sitting during the day, but your total time spent sitting is too high.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try these tips to reduce your sitting time:

• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Sign up to an exercise class or team sport to get you moving during the week
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Try these tips to reduce your sitting time:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Restrict the number of hours you watch TV, play video games or use a device each day
• Join a local walking group
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• House tasks like gardening, cooking and vacuuming all count as physical activity – get your house in order while moving more!

Your total time spent sitting is too high and you don’t break up your sitting time enough during the day.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Try these tips to reduce your sitting time:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)

Well done, your total time spent sitting is low and you regularly break up siting time during the day.

Well done, your total time spent sitting is low, but you need to break up your sitting time more during the day.

Try our simple tips to move more often:

• Set an alarm on your phone (or use an activity tracker) to let you know that you need to stand up and stretch or move around each half hour
• Regularly incorporate our 3 Minute Workout into your day
• If you spend a lot of time in front of the television, take advantage of ad breaks to do some light stretches, bursts of house work or walk around the house
• Stand or walk around during phone calls
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to use the bathroom!

Your total time spent sitting is too high and you don’t break up your sitting time enough during the day.

Try our simple tips to move more often:

• Set an alarm on your phone (or use an activity tracker) to let you know that you need to stand up and stretch or move around each half hour
• Regularly incorporate our 3 Minute Workout into your day
• If you spend a lot of time in front of the television, take advantage of ad breaks to do some light stretches, bursts of house work or walk around the house
• Stand or walk around during phone calls
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to use the bathroom!

Try these tips to reduce your sitting time:

• Find an exercise you enjoy! This could be an organised sport, rock climbing, gym class, running, or simply taking a walk at the park or along the coast
• Restrict the number of hours you watch TV, play video games or use a device each day
• Join a local walking group
• Instead of catching up with friends over a coffee or a movie, why not try something active instead like bike riding or attending a yoga class?
• House tasks like gardening, cooking and vacuuming all count as physical activity – get your house in order while moving more!

Your total time spent sitting is too high and you don’t break up your sitting time enough during the day, but well done on being active after work.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• For more options, click here

Are there any opportunities for you to sit less at work? Here’s a few ideas:

• Eat lunch away from your work space and squeeze in a walk. Better yet, get a group involved and enjoy being active together
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• Ask HR about providing public transport passes for short business trips
• For more options, click here

Your total time spent sitting is too high and you don’t break up your sitting time enough during the day.

Did you know that doing more physical activity can partially offset the health risks of too much sitting? While any amount of physical activity is better than none, research suggests that doing at least 60 minutes of moderate-intensity or 30 minutes of vigorous-intensity activity each day is ideal.

Try our simple swaps to move more often:

• Set an alarm on your phone to stand up and stretch or do our 3 Minute Workout each half hour
• Drink more water. Not only will you feel more hydrated, you’ll have to get up more often to fill your water bottle and use the bathroom!
• Use the bathrooms on a different level, and take the stairs to get there
• Are standing, treadmill or cycling desks an option? Talk to your HR department to find out
• For more options, click here

Try these tips to reduce your sitting time:

• Go for a walk after work rather than sitting straight down in front of a screen!
• Restrict your screen time after work to 1 hour each day. Try doing some stretches or hopping on an exercise bike while watching your favourite shows
• Sign up to an exercise class or team sport to get you moving during the week
• Ride or walk to work each day (if you live too far from work to do this, aim to walk or ride part of the way)