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.
2. Do what is enjoyable
People with anxiety and/or depression often lose interest and pleasure in doing things they once enjoyed.
Plan activities with friends or family that are enjoyable, interesting, relaxing or satisfying – with time these activities will become enjoyable again.
3. Include other people
People with anxiety and/or depression often withdraw from others, but continuing to socialise is an important part of recovery.
Staying connected with friends and family helps increase wellbeing, confidence and provides opportunities to socialise.
4. Make a plan
Planning a routine can help people become more active – make sure some form of exercise is included each day.
Try to stick to the plan as closely as possible, but be flexible.
Create a plan to stay well and active
Things you could include in your plan
Different activities you enjoy and make you feel good to move
What motivates you to stay active and makes you excited to move
Any fitness goals you may have
Easy activities you can do in your daily life to move a little more – whether that's taking a walk, doing some stretches, or even some gardening
Things you notice about yourself when you start moving more
Things others notice about you when you’re more active
Get support to get more active
There are many places you can turn to for support when you’re creating an activity plan.
Here are some ideas for people, services and community options that can help you find activities that feel safe, enjoyable and right for you.
Support from health professionals
General practitioners (GPs) can offer advice about anxiety, depression and exercise. They can also refer you to an exercise physiologist.
Exercise physiologists are trained health professionals who give personalised guidance about fitness and exercise. If you have an ongoing health condition, you may be able to access their services at subsidised rates through Medicare.
Try the Exercise & Sports Science Australia (ESSA) tool to look up a physiologist in your area
Low cost or community‑based options
Local councils often provide free or low‑cost access to sport and recreation facilities such as swimming pools, walking circuits, tennis courts and skating ramps. Your council website is a good place to see what’s available near you.
Gyms and sports clubs may offer classes like aerobics or Pilates, access to equipment such as rowing machines, and sometimes swimming pools. Many have instructors who can create fitness plans and help you stay motivated.
Community centres or neighbourhood houses host a wide range of classes and groups with affordable memberships. These might include yoga, tai chi, dancing, walking groups or aerobics. Your local council can help you find what is available in your area.
