How much exercise do I need to stay healthy?

Australia’s Physical Activity & Sedentary Behaviour Guidelines recommend adults get 150 to 300 minutes of moderate intensity physical activity, or 75 to 150 minutes of vigorous intensity physical activity, each week to help improve your blood pressure, cholesterol, heart health, and muscle and bone strength.

‘Moderate intensity physical activities’ are those that that take some effort but mean you are still able to talk while doing them, such as a brisk walk, recreational swimming, golf and household tasks like cleaning windows or raking.

‘Vigorous intensity physical activities’ are described in the Guidelines as those that require more effort and make you breathe harder and faster, like jogging, aerobics, fast cycling and many organised sports and tasks that require lifting, carrying or digging.

The Guidelines also recommend including muscle strengthening activities on at least two days each week.

For more information about the guidelines, or about the physical activity recommendations for infants and children, visit The Department of Health’s Australia’s Physical Activity & Sedentary Behaviour Guidelines website. For tailored advice on physical activity please see Exercise & Sport Science Australia. 

For personal assistance with achieving a healthy lifestyle, including advice about the food you need to fuel your body during exercise, see an Accredited Practising Dietitian (APD).