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WayAhead

Think active. Be active.

Physical activity is fundamental to a healthy lifestyle. It provides positive effects upon physical, emotional and social wellbeing.

The national activity guidelines recommend Australian adults participate in 150-300 minutes of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity (or a combination of both) each week. By following these exercise recommendations you will produce health benefits and can increase your quality of life.


Did you know?

There are a number of health benefits associated with physical activity. Benefits include reducing your risk of cardiovascular disease, type 2 diabetes, some cancers, musculoskeletal problems and high blood pressure.

Being physically active is also a powerful tool for your mental health and cognitive function. It has the capacity to reduce stress associated with everyday life and enhance your social network.

Australia’s physical activity and sedentary behaviour guidelines make the following recommendations:

Adults (18-64 years)

Physical activity guidelines:
  • is better than not doing any activity at all! If you are currently not doing any physical activity, start by doing some and gradually build up to the recommended amount.
  • Be active on most, preferably all, days of the week.
  • Accumulate 150-300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of moderate and vigorous activity, each week.
  • Do muscle strengthening activities on at least 2 days each week.
Sedentary guidelines:
  • Minimise the amount of time spent in prolonged sitting.
  • Break up long periods of sitting as often as possible.

Children (5-12 years) & young people (13-17 years)

Physical activity guidelines:
  • For health benefits, children and young people should accumulate at least 60 minutes of (moderate to vigorous intensity) physical activity every day.
  • Children’s physical activity should include a variety of aerobic activities, including some vigorous intensity activity.
  • On at least three days per week, children and young people should engage in activities that strengthen muscle and bone.
  • To achieve additional health benefits, children and young people should engage in more activity than adults – up to several hours per day.
  • For health benefits, children and young people should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.
Sedentary guidelines:
  • Children and young people should be encouraged to engage as little as possible with sedentary activities.
  • Screen time, such as watching television and playing video and computer games, should be limited to no more than 2 hours per day.
  • If previously inactive or unsure of your health status, seek medical advice before starting any physical program.
  • If you are a smoker, consider quitting.
  • Always set realistic, short term goals so that you can track your progress.
  • Engage in an activity that you enjoy.
  • Always warm-up and cool-down, with the inclusion of stretching.
  • Do it together; get your family, friends, partner, or even your pet involved.
  • Schedule a regular time.
  • Play actively with your children rather than playing with technology.
  • Choose an active form of transport such as walking, cycling or public transport instead of driving a car.
  • When on the bus or train, get off one stop early and walk the rest of the way to your destination.
  • Choose the stairs rather than the lift.
  • Get involved in housework and gardening on a regular basis.
  • Join a walking group or structured fitness class once a week.
  • Take up a team sport e.g. football or netball.
⬇️ Download this information as a fact sheet
Disclaimer

This information is for educational purposes. As neither brochures nor websites can diagnose people it is always important to obtain professional advice and/or help when needed.

This information may be reproduced with an acknowledgement to WayAhead – Mental Health Association.

The Association encourages feedback and welcomes comments about the information provided.