Activity No. 1 Physical Activity Assessment
Table 1. Your Livelighter Physical Activity Result
Guidelines
1. Move
2. Move more
3. Move Harder
4. Move Stronger
5. Move Up
6. Move Often
Remarks
Do at least some physical
activity each week
You're meeting the
guidelines — well done!
Be active on most days each
week
You could do more —
see below to find out
how
Do at least 30 minutes of
moderate-intensity activity on
most days
You could do more —
see below to find out
how
Do strength exercises on at
least 2 days each week
You could do more —
see below to find out
how
Minimise the amount of time
spent sitting
You could do more —
see below to find out
how
Break up long periods of
sitting as often as possible
You could do more —
see below to find out
how
Photo Documentation
Table 2. Your Livelighter Physical Activity Result
Guidelines
Scores
Remarks and Suggestion
You're doing some physical activity, but
you should aim to be active on more
days each week.
Guideline 1 and 2
Total Days
Active per
Week: 1
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
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!
Guideline 3
TOTAL
CARDIO
PER WEEK:
Below
guidlines
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
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 do some strength exercise, but not
quite enough.
Here are some tips to move stronger each
week:
Gui4eline 4
TOTAL
STRENGTH
PER WEEK
Below
guidlines






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
Photo Documentation
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:
TOTAL
SITTING
TIME EACH
DAY
Workday/S
choolday=
20.5 hrs. a
day
Gui4eline 5 and 6
Non
workday/Sc
hoolday=
16.08 hrs. a
day
HOW
OFTEN YOU
GET UP
EACH DAY:
Every 3-4
hrs.





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)
Activity No. 2 HEALTH-RELATED FITNESS TEST
• Body Mass Index BMI
FORMULA: BODY MASS INDEX (BMI)
BMI = Weight (in Kilograms)
Height (in Meters)²