Physical activity

Adults need at least 30 minutes of moderate to vigorous physical activity every day, while teenagers and children need at least 60 minutes.

These are the minimum amounts recommended for a healthy body. Longer exercise time, or more days per week are better!

Check with your doctor before starting any exercise program.

  • Physical activity can help prevent heaps of health conditions including cardiovascular disease, respiratory disease, and type 2 diabetes.
  • Daily physical activity helps to lower blood pressure and cholesterol, helps prevent osteoporosis, and helps reduce obesity, symptoms of anxiety and depression, and symptoms of arthritis.
  • Any exercise is better than none, so start slowly and build up. If you need to, do three 10-minute walks to make up half an hour of activity.
  • Aim to be active on most days.
  • Try to limit the amount you sit down each day.
  • Muscle strengthening activities are important – try to do these on at least two days a week. This could be made up of body weight exercises like squats, lunges or push-ups, labour-intensive chores like gardening, or resistance training at the gym.
  • Choosing activities that you enjoy mean you will be more likely to keep them up.
  • Motivate and encourage your friends and family by being active together or in a group.

For more information on physical activity, see Australia’s Physical Activity and Sedentary Behaviour Guidelines.

Note: check with your doctor before starting any exercise program.


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Aboriginal and Torres Strait Islander people are advised that this website contains images of people who have passed away. With permission from their families, we have continued to use their images to acknowledge and honour their contributions in making our communities healthy and strong.

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