A 12-week planner to kick start healthy habits
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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.
12-week planner colour version
Section breakdowns
- Cover and getting started (PDF 466 KB)
- Weeks 1-4 (PDF 639 KB)
- Weeks 5-8 (PDF 454 KB)
- Weeks 9-12 (PDF 1182 KB)
12-week planner mono version (black and white)
Section breakdowns
- Cover and getting started (PDF 215 KB)
- Weeks 1-4 (PDF 402 KB)
- Weeks 5-8 (PDF 401 KB)
- Weeks 9-12 (PDF 607 KB)
Swap It Don't Stop IT app for iPhone
Based on a 12-week period, the Swap It Don't Stop It app allows you to choose from a range of food and physical activity swaps and set up alerts to remind you when it's time to make a swap - it could be getting off the bus a couple of stops early and walking the rest of the way or when you're hankering for that afternoon chocolate bar. You can even create your own swaps! While initially running over 12 weeks, you can keep swapping for as long as you choose with the Swap It iPhone app!
The Swap It app offers:
- The ability to track your progress and gain badges as you reach milestones as a swapper
- An ingredient planner that helps you choose healthier food alternatives
- A shopping list
- An activity planner that lets you choose an activity, the uses GPS to find a local spot for it ie. tennis courts, a walking track etc.
Help with accessing large documents
When accessing large documents (over 500 KB in size), it is recommended that the following procedure be used:
- Click the link with the RIGHT mouse button
- Choose "Save Target As.../Save Link As..." depending on your browser
- Select an appropriate folder on a local drive to place the downloaded file
Attempting to open large documents 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
To view PDF (Portable Document Format) documents, you will need to have a PDF reader installed on your computer. A number of PDF readers are available through the Australian Government Information Management Office (AGIMO) Web Guide website.