Print this planning sheet or complete it digitally with your activity group.
Movement Plan Template
Planning checklist
- Choose activities that support strength, mobility, and fun.
- Balance individual movement with whānau or group options.
- Include rest days or light activity for recovery.
- Record how you feel before and after to notice impact.
| Rā | Activity or movement (what + where + who) | Time / duration | How I feel before | How I feel after |
|---|---|---|---|---|
| Rāhina | ||||
| Rātū | ||||
| Rāapa | ||||
| Rāpare | ||||
| Rāmere | ||||
| Rāhoroi | ||||
| Rātapu |
Safety & supports
Ngā whakamaumaharatanga haumaru / Safety reminders:
He tangata tautoko / Who can support me?
Week reflection
He aha te kara o taku pūngao? What colour (level) was my energy this week?
My next step for whānau movement: