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A 12-week planner to kick start healthy habits

A planner is available for you to download. You can plan your physical activity and meals over a 12-week period, to help you build and maintain healthy habits for life.

Both physical activity and healthy eating is recommended to reduce your risk of chronic disease and maximise your health.

The 12-week planner is available for you to download below. You can plan your physical activity and meals over a 12-week period, to help you build and maintain healthy habits for life. Also don't forget you can refer to the consumer booklet and the website for some useful information which will help you develop your 12-week plan.

For extra encouragement hints and tips through the 12-week planner please sign up to our email subscription service.

12-week planner colour version

4-week breakdowns

The 12-week planner is also available in black and white, this version will use less ink when printing.

12-week planner mono version (black and white)

4-week breakdowns


Help with accessing large files

When accessing large files (over 500 KB in size), it is recommended that the following procedure be used:

  1. Click the link with the RIGHT mouse button
  2. Choose "Save Target As.../Save Link As..." depending on your browser
  3. Select an appropriate folder on a local drive to place the downloaded file

Attempting to open large files within the browser window (by left-clicking) may inhibit your ability to continue browsing while the document is opening and/or lead to system problems.

Help with accessing PDF documents

Get Acrobat ReaderTo view PDF (Portable Document Format) documents, you will need to have a PDF reader installed on your computer. The Adobe Acrobat Reader is available free of charge from Adobe's website.

If you are having difficulty downloading the PDF document(s) please email info@measureup.gov.au and we will arrange for an alternative format or a copy to be sent to you.