Australia’s guidelines look at the whole day, combining physical activity, sitting and sleep into one set of recommendations.
Quick points
- Adults are advised to be active most days, preferably every day, including 30 minutes or more of moderate to vigorous activity on most days.
- The guidelines recommend muscle-strengthening activities on 2 or more days a week and mobility, balance and coordination activities on 3 or more days.
- They also recommend several hours of light activity a day and breaking up long periods of sitting.
- Adults aged 18 to 64 are advised to get 7 to 9 hours of good-quality sleep, and adults 65 and over 7 to 8 hours.
Australia’s 24-hour movement guidelines for adults take a whole-day approach. Instead of looking only at exercise, they consider how much you move, how long you sit and how well you sleep.
The recommendations at a glance
| Area | Adults 18–64 | Adults 65+ |
|---|---|---|
| Moderate to vigorous activity | 30 minutes or more on most days | 30 minutes or more on most days |
| Muscle strengthening | 2 or more days a week | 2 or more days a week |
| Mobility, balance and coordination | 3 or more days a week | 3 or more days a week |
| Light activity | Several hours a day | Several hours a day |
| Sitting | Limit it and break up long periods | Limit it and break up long periods |
| Sleep | 7–9 hours, consistent times | 7–8 hours, consistent times |
The guidelines also advise being active on most days, preferably every day, with a variety of activities at different intensities.
What the intensities mean
- Light: easy movement such as slow walking, cooking or light housework.
- Moderate: you breathe harder but can still talk, such as brisk walking or cycling on flat ground.
- Vigorous: you’re breathing hard and can only say a few words at a time, such as running or fast cycling.
Putting it into a week
| Day | Example |
|---|---|
| Monday | 30-minute brisk walk; 10 minutes of stretching |
| Tuesday | 20-minute bodyweight workout |
| Wednesday | 30-minute bike ride; balance exercises while the kettle boils |
| Thursday | Walk-jog session |
| Friday | 20-minute bodyweight workout; evening walk |
| Saturday | Swim, bushwalk or yoga class |
| Sunday | Gentle walk and stretching |
Training tip
If you track your steps, a companion statement to the guidelines suggests aiming for 7,000 or more a day. Short walks after meals are an easy way to get there.
Starting from where you are
If you’re not very active at the moment, the guidelines’ message is that replacing sitting with any activity is a step in the right direction. Start small, such as a 10-minute walk each day, and build up from there. Our guide to sitting less at work has ideas for the hours you spend at a desk.
Safety first
If you have a health condition, are pregnant or haven’t been active for a long time, talk to your GP or an accredited exercise physiologist about how to build up safely.
Questions we get
Do I have to do all 30 minutes at once?
No. The guidelines note that any physical activity counts towards the totals, so shorter bouts across the day add up.
Is there a step target?
A companion statement suggests that people who are able to, and who track their steps, aim for 7,000 or more steps a day.
Do the guidelines apply to older adults?
Yes. Adults 65 and over have the same activity recommendations, with a sleep range of 7 to 8 hours. Anyone with a health condition should check with their GP about what’s right for them.
This article is general information, not personalised medical or fitness advice. Talk to your GP, a physiotherapist or an accredited exercise physiologist before starting a new exercise program if you have a health condition or injury, are pregnant or haven’t been active for a while. In an emergency, call 000.