Guidelines for Physical Activity

The Importance of Staying Active

Being active is essential for maintaining both physical and mental health. The more you move, the greater the benefits!

Benefits of Physical Activity

For adults, regular activity can:

• Reduce the risk of type 2 diabetes, cardiovascular disease, and some cancers.

• Help manage blood pressure, cholesterol, and blood sugar levels.

• Prevent unhealthy weight gain and assist with weight loss.

• Strengthen muscles and bones.

• Boost mental well-being and create social opportunities.

Activity Recommendations

Adults should aim to be active most days, with the following weekly goals:

• Moderate Activity: 2.5–5 hours (e.g., brisk walking, swimming, golf).

• Vigorous Activity: 1.25–2.5 hours (e.g., jogging, aerobics, soccer).

• Muscle-Strengthening: At least two days per week (e.g., push-ups, squats, lifting weights).

If you’re currently inactive, start small and gradually work up to the recommended amount.

Incorporating Activity Into Daily Life

Being active doesn’t require a strict workout plan—simple changes can make a big difference:

• Walk or bike for short trips instead of driving.

• Take the stairs instead of the elevator.

• Park further away and walk to your destination.

• Break up sitting time with short walks or exercises.

Staying Active During Pregnancy

Physical activity is also crucial during pregnancy, benefiting both mum and baby.

Limit Sitting Time

Prolonged sitting can counteract the benefits of exercise. To combat this:

• Use standing desks or take walking meetings.

• Break up long periods of sitting with movement, like lunges or stretches.

Staying active doesn’t have to be complicated—every step counts toward a healthier, happier life!

Source: https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years