Physical activity guidelines for adults
Being active is good for you – mentally and physically. Learn how much physical activity is recommended for you and find free programs to help you get active.
The benefits of being active
Being physically active can help you feel, move, and live better. All types of physical activity, movement and exercise can support your health and wellbeing in several ways.
The Australian guidelines recommend how much, how often, what type and the level of intensity of physical activity you need, depending on your age and health. These are backed by research, but it’s also important to find what works for you to keep active.
Physical activity gets your heart pumping, blood flowing, and joints moving. Doing this regularly can:
- help you maintain strong bones and muscles
- reduce your risk of developing or help you manage type 2 diabetes and heart disease
- improve or maintain your blood pressure, cholesterol and blood sugar levels
- reduce your risk of some cancers
- help you achieve and maintain a healthy weight.
Movement sends blood to your brain and triggers the release of feel-good chemicals. This can help to:
- lift your mood, ease stress, and help you feel more positive
- prevent depression and anxiety or lessen symptoms
- improve your sleep, which helps your sense of wellbeing
- improve your memory and keep your brain healthy
- boost your self-esteem and confidence
- increase your energy levels.
Learn more about physical activity and mental health.
Getting physically active with others is a great way to stay connected and meet new people. Being socially connected supports your wellbeing, especially as you get older. You could:
- get a takeaway coffee and walk with a friend rather than sitting down
- join a local gardening group
- find a social sports team
- try a community group exercise class.
All activity is good for your health – there is no minimum amount needed.
The important thing is getting more active, ideally every day.
If you haven’t been very active, start slowly and build up over time. Even 5 minutes per day is a good start. If you’re unsure, speak to your GP or health professional.
Learn more about getting started with physical activity.
How much activity to aim for
To get the most from being active, the Australian Government guidelines recommend healthy adults aged 18 to 64 should do:
- 2.5 to 5 hours per week (about 20 to 40 minutes per day) of moderate intensity physical activity – such as a brisk walk, golf, cycling, mowing or swimming, or
- 1.25 to 2.5 hours per week (about 10 to 20 minutes per day), of more intense (vigorous) physical activity – such as jogging, resistance or weights training, aquarobics, fast cycling, horse riding or a team sport or
- a combination of moderate and vigorous activity
- activities that strengthen muscles (such as squats, chair push-ups, lifting weights or digging) on at least 2 days per week.
Spending less time sitting or being still also helps. Try breaking things up by moving around in any way you can – like setting a timer to get up from your desk at work or having a walking meeting.
Learn more about the Australian physical activity guidelines for 18 to 64 years.
For adults aged 65 years and over, visit physical activity guidelines for older adults.
Physical activity for people with disability
People with disability also get many benefits from physical activity. These can include:
- improved anxiety and depression symptoms
- more social relationships by trying new group classes
- greater independence and quality of life
- stronger muscles
- lower risk of chronic conditions.
Information, programs and services are available to help people with disability, their carers and families, get more active.
Some helpful resources include:
- Make your move – Sit less, Be active for life – support resource for Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults
- Sport NSW Active Abilities series – online exercise programs for people with disability
- Exercise Right – online resources developed by Exercise and Sports Science Australia, including a downloadable eBook
- Sports Australia – disability specific pathways to help you find sports based on your needs.
- Disability gateway – sporting opportunities for people with disability.
Physical activity during pregnancy
If you’re pregnant learn more about physical activity during pregnancy.