Checking in

A smiling man with glasses and a beard sitting outdoors in front of a large tree with green leaves.

Something that might have worked with your exercise program might not be working for you now….what do you do?

This section is about planning for regular ‘check ins’ where you can talk about your physical activity with a trusted person. We will also share practical tips on speaking up when you want to sort out an issue.

Why check in?

Life changes

You change

And your physical activity should be able to change with you. 

There are many personal and life factors that can and do influence how, where or why you are active. 

It is normal for things to change, it is normal to have ups and downs with physical activity.

Creating some way of checking in can help with adjusting to changes and staying active

Three people sitting outside and having a conversation. Two are in wheelchairs, and one is sitting on a chair. They are outdoors near a ramp and benches with trees and a building in the background, smiling and enjoying each other's company.

When should I be checking in?

The timing for checking in will depend a bit on you and your preferences, as well as the activities that you’re doing.

A rough guide is probably every 3 to 4 months, though it might be more often at the beginning.

Once you’ve got into the hang of things, built your skills, and feel comfortable to change up different parts of your routine according to how you’re feeling, you probably don’t need to check in as often.

You’ll just be doing your thing!

A graphic with a purple outline features a thought bubble icon and a title that reads 'Reflection point.' The text asks, 'Who will be supportive to check in with and help you to make changes to your physical activity?'
A green and white sign with a lightbulb icon and the text 'Practical task or tip: Make a plan for who is responsible for organizing the check in.'
A woman with dark hair, glasses, and gold hoop earrings standing outdoors in a backyard or garden area with a wooden fence and plants in the background, smiling at the camera.

“I find that it helps every three to four months just to check in and have my physio come to my session.

We switch it up because sometimes a routine can be boring if you're doing the same exercise for like a year.”

- Michaela

What should I be checking in about?

Checking in about whether the physical activity meets your current needs will help to work out if there are things that could to be changed, for example your:

‘Why’

You might want to increase the challenge, avoid boredom, or follow a new interest

Physical needs

How is your body responding to the exercise you’ve been doing?

Accessibility needs

Is there anything in the environment or with equipment that needs addressing?

Support needs

Do you have the people you need supporting you in the ways you need?

A graphic with a purple border and a purple speech bubble with a cloud icon, containing the text "Reflection point" and a question about the importance of information when checking in.
Icon of a checklist with a paper and pencil, accompanied by the text "Checking in checklist" in blue on a white background with blue outline.

Do you want to ‘do’ or ‘delegate’ this?

Who should I be checking in with? And how?

It can be useful to think about who you want to check in with, and how you want to check in.

Who

  • Self check in

  • Checking in with others

  • Family

  • Support workers

  • Therapists

  • Friends and partners

Green and white informational sign with a lightbulb icon, providing a practical tip: "If you want support from someone to check in, book a time in the diary to make sure it is part of the plan."

How

Working out who to check in with might also depend on what kinds of topics you want to check in about and how you want that information

  • Observations from others - have they noticed changes e.g. physical, mental

  • Measurable feedback - toward goals, increases in reps/sets

  • Sharing stories about experiences

  • Accountability

  • Assistance for change

An infographic with a pink speech bubble icon and orange border, titled 'Have a chat', with instructions to use the 'checking in' checklist to structure a conversation about physical activity.

How can I change things up?

When you are feeling comfortable and confident that your body is going okay with the new activity, you could think changing things up!

This might mean increasing different parts of your physical activity routine, according to your needs.

Some examples of this might be increasing the:

  • Amount of time you spend exercising in a session

  • Intensity of your exercise (e.g. more time spent vigorously exercising)

  • Frequency that you exercise (e.g. increasing from 2 to 3 days per week)

  • Difficulty of the task e.g. for strength training, increasing the number of sets or reps or weight lifted 

A young person wearing a helmet riding a tall, custom tricycle on a sidewalk in a suburban neighborhood.

Speaking up

Speaking up when you have a concern

One of the great things about being an adult is having more say over what you do and how you do it. 

But speaking up when you have a concern is a skill and something that takes time to develop and get comfortable to do.

You might need support to speak up - at the beginning or always. 

You might need more or less support depending on the situation.

Green and white sign with a lightbulb icon that reads "Practical task or tip" and suggests writing down main points or asking someone to be there for a conversation.
A graphic with an orange speech bubble icon featuring two overlapping speech bubbles. Next to it, text says "Have a chat" in orange, followed by smaller black text reading "Practice having conversations about your physical activity with people you trust."

Help! I’ve tried it and it’s not for me - what do I do?

There can sometimes be pressure to keep going with things once they are set up.

It might have taken a lot of organising, it might fit your schedule best, or others might expect you to.

It is important to have a conversation if things are not working for you.

 We all learn from experience. Even if this option isn’t for you, often finding what isn’t for you helps you figure out what is for you. You might also have learnt a lot about how to get started and what other activities you prefer.

Close-up of a glossy black exclamation mark with a reflective surface on a black background.

We asked young adults to give their advice on speaking up

“Never stay silent if something is troubling you. It's important that your program gets reviewed and discussed. It’s important to give feedback - even if you feel like it’s being ignored. Don’t give in at all then.”

— James

A young man with dark hair, wearing a black jacket, smiling at the camera against a plain light-colored background.

“Starting the gym was intimidating, I didn't speak up at first because I didn't want to be seen as ‘difficult.’ But eventually, I spoke up about needing adjustments or when I needed time.

That moment taught me that my needs aren’t a burden, they’re valid.”

— Freya

A woman with curly dark hair and glasses smiling in front of a colorful chalkboard with various drawings and writings.

“I wish I had someone saying ‘if you feel uncomfortable or you think it's not a good idea, it probably isn't’.

Because you know your own body.”

— Oliver

A young man with glasses and a beard sitting outdoors near a large tree, smiling at the camera.

“If I could go back I would tell myself ‘it’s OK to speak up’…

— Michaela

A woman with dark hair, glasses, and wearing a black top, standing outdoors in a backyard with a wooden fence in the background.