Becoming active occurs in stages, with steps forward and steps back. Usually, people adopt physical activity, keep it up for a while, stop it and start again over time. Depending on where you are, different plans can help you to become more active.

Think about where you are at the moment by reading the statements below that best describe your physical activity pattern.

I am not active at the moment, I have not done any activity for a long time, and I have no intention of becoming active in the near future. This is called the precontemplation stage. Individuals in this stage sometimes define difficulties such as an illness or an injury as a barrier to participation. If you consider the benefits of physical activity this might help you to become more motivated.

I am not currently active, I have not been active for the last year, but I expect to be so in the near future. This is called the contemplation stage. People at this stage are aware that being inactive is a problem and are seriously considering taking some steps to change this. Tip: Try substituting as many non active behaviours to active behaviours as possible. Take the stairs instead of the lift. Walk to and from short errands. Play with the kids.

I was active at times during the last 12 months, I am no longer active, but I intend to start physical activity again in the future. This is the relapse from physical activity stage. A person is at greater risk of relapse if they are 25 to 44 years old and if they are a woman. Tip: Plan how you can begin exercising again and avoid the issues that might have helped you to relapse in the first place.

I have recently become active after not being particularly active over the past 12 months. I want to stay active. Women are more likely than men to be in this stage and are on their way to becoming active as a way of life. Tips: Seek and use the support of family and friends in your determination to exercise. If you miss a session, make a point of getting to the next one to keep it up.

I have been regularly active for the past 12 months, I am currently active, and I intend to stay active. Congratulations! You have achieved a stable pattern of physical activity. Men and women are equally likely to be in this stage. Tips: Keep your activity program interesting by including a variety of activities. Lend a helping hand to those who need a bit of support to become regularly active.