| 1 | Welcome | Participants asked to introduce themselves, for example, occupation, why they joined the group. Instructions provided on Fitbits.
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| 2 | Goal setting | How to write a SMART goal. For example, participants encouraged to increase their step count from last week by 5%–10%. Participants asked to write goals (short term, long term and one with support person) and post them on the Facebook group. Benefits of self-monitoring and ways to do it, for example, Fitbit, training diaries.
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| 3 | Benefits of physical activity | Link between physical and mental health explained. Physical and mental health benefits (eg, improved mood, sleep, decreased anxiety and stress and so on). Video links and fact sheets provided.
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| 4 | Barriers | Participants asked vote on their biggest barriers to getting active, for example, lack of time, low motivation and low mood. Discuss strategies to overcome barriers and ask participants to share their suggestions and ideas.
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| 5 | Support | Information provided on how to be a helpful support person (practical support, effective communication and exercising together). Information provided on social support for increasing motivation.
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| 6 | Sedentary behaviour | Risks associated with sedentary behaviour, for example, increased mortality risk. How to increase incidental activity including ways to incorporate PA into everyday life. Minimise time spent sitting and encourage breaking up long periods of sitting.
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| 7 | Aerobic exercise | |
| 8 | Resistance exercise | Australian guidelines (strength training at least 2× per week). Exercise safety (eg, importance of a warm up). Videos of simple workouts (eg, squats and push ups against a wall). The importance of progression and ways to do it, for example, using the frequency, intensity, time and type principle.
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| 9 | Healthy eating | The healthy eating pyramid. Creating a healthy food environment, for example, shopping and cooking together, eating meals without distractions.
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| 10 | Review | How to maintain an exercise programme. Community programme discussed, for example, gyms, community runs. Review of goals. Celebration of progress.
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