Time to Move - Gentle Stretches & Activity Tracker

Adult Stretches & Activity Tracker — Gentle Movement Made Simple

Five printable worksheets designed to help you bring gentle, manageable movement into everyday life — at your own pace, in your own space.

What's inside:

• Gentle Stretch & Move — six slow, comfort-led stretches with a 1–5 comfort check
• Indoor Walking Tracker — a simple weekly table to note your route, minutes and how it felt
• Movement Break Planner — plan short 1–2 minute breaks across your day
• Chair-Based Movement Ideas — gentle seated options for days when standing is less comfortable
• Mindful Movement & Breathing — a quiet 2–5 minute pause to slow down and refocus

How it works: Each page is low-pressure and print-ready in A4. There are no reps to count and no targets to hit — just tick what you did and how it felt. Use one page, use them all, or skip a day entirely. It's all okay.

Who it's for: Adults, including NDIS and TAC participants, private clients, and the families, carers and support workers alongside them.

Please note: These are general activity materials only. They should be adapted to your individual needs and are not a substitute for professional assessment or therapy. Before starting any movement activity, check in with yourself and your treating team — and if you haven't exercised for a while or have health concerns, speak with your doctor or health professional first. Stop straight away and seek advice if you feel pain, dizziness, unusual shortness of breath, chest discomfort, or unwell.

Instant digital download · A4 print-ready PDF · $5