How much physical activity should you do?
We’ll go through the current recommendations for physical activity below. But remember, even small amounts of movement can make a difference, lifting your mood as well as your physical wellbeing.
Recommended physical activity for adults aged 18–64
Aim to:
Be active on most days, preferably every day
Get 2.5-5 hours of moderate activity each week, or 1.25-2.5 hours of vigorous activity, or a mix of both
Include muscle‑strengthening activities on at least 2 days a week
Limit the amount of time you spend sitting – any movement is better than none
Recommended physical activity for adults aged 65 and over
Aim to:
Get at least 30 minutes of moderate activity on most days
Add activities that build strength, balance and flexibility across the week
Limit the amount of time you spend sitting – any movement is better than none
These recommendations come from the Australian Government Department of Health, Disability and Ageing’s Physical activity and exercise guidelines for all Australians.
Tips to get started
1. Start simple
Increase your activity levels gradually to improve your self-confidence and build motivation for more energetic activities.
Start with simple activities such as shopping, driving, gardening or small household tasks.
