Forms and trackers

Short forms to see where you start, set goals and track your week. Fill them in on your phone or on paper.

Your answers are saved on this device only. The site does not send them or keep them.

• My starting point

  Ten quick questions about how you move now and what you would like to find easier.

  Time: About 5 minutesModule 2, Self-assessment and goals

• My goals

  Choose a small step for this week and a goal for 3 months or later. Plan for what gets in the way.

  Time: About 5 minutesModule 2, Self-assessment and goals

• My body checks

  Three simple checks of your legs, flexibility and balance. Do them now, then again after 3, 6 and 12 months.

  Time: About 15 minutes, with the warm-upModule 2, Self-assessment and goals

• My week

  A short note each day: what you did, how you felt, your energy and what got in the way.

  Time: About 1 minute a dayModule 7, Tracking and journals

• Looking back

  A few questions to look back on your week, notice your small wins and choose next week's step.

  Time: About 5 minutes, once a weekModule 7, Tracking and journals

• Tell us what you think

  A few questions about what helped you, what was hard and what we should change in the toolkit.

  Time: About 5 minutesModule 9, Adaptation

• Looking back after 3, 6 and 12 months

  After 3, 6 and 12 months, see what has changed, what helped and what you want to do next.

  Time: About 25 minutes, with the warm-upModule 10, Sustainability and follow-up