Self-assessment and goal setting

Ten quick questions about how you move now. They ask about your week, everyday movement, what your body does well and what you would like to find easier.

Here, literacy is not about reading and writing. It is about how you move and how you feel about moving.

It takes about 5 minutes.

• My starting pointTen quick questions about how you move now and what you would like to find easier. About 5 minutes

Answer the same questions again after 3, 6 and 12 months. Then you can see what has changed.

If you have a health problem, first read who should talk to a health professional.

A goal helps you keep going. Start with one small step for this week. Then think about where you would like to be in 3 months or later.

Make your step small and easy, so you are sure you can do it. Plan when and where you will do it.

Think about what could get in your way. Then plan what you will do if it happens. For example: if it rains, then I will dance at home to 2 songs.

• My goalsChoose a small step for this week and a goal for 3 months or later. Plan for what gets in the way. About 5 minutes

Each week, tick the days you did your small step in My week.

Three simple checks show your starting point. They check your legs, your flexibility and your balance. The legs check shows strength and endurance: how long you can keep going.

They take about 15 minutes, with the warm-up.

Write down your results. Do the same checks again after 3, 6 and 12 months.

Compare only with your own start. There is no score to reach.

• My body checksThree simple checks of your legs, flexibility and balance. Do them now, then again after 3, 6 and 12 months. About 15 minutes, with the warm-up

Before you start, read how to stay safe. Do the checks next to a wall, with a chair that has no wheels or arms.