Many Australian adults aren’t active enough to get health benefits. Are you one of them?
We support Australia’s physical activity and sedentary behaviour guidelines. They recommend for adults:
An easy way to achieve this is to:
This is the minimum you need for health benefits. Longer times and more days of the week are even better.
No matter how active you are, it’s also important to sit less.
For recommendations about children’s activity see Active families.
Physical activity means any activity that gets your body moving, and makes your breathing harder and heart beat faster.
Being physically inactive is one of the risk factors for heart disease. ‘Inactive’ means not getting the amount of activity recommended by the Australian guidelines.
Regular physical activity makes you less likely to have a heart attack or develop heart disease. It also helps control other heart disease risk factors like high blood pressure, high cholesterol, and being overweight.
There are plenty of other benefits too. If you get regular physical activity, it’s likely you will live longer, feel more energetic, have stronger bones and muscles, and feel happier and more relaxed.
And if you have heart disease, physical activity is important to help you manage it.
Physical inactivity costs the economy $13. 8 billion per year.
If your doctor has said you have heart problems or you think you might have heart disease, it’s really important to check with your doctor before you start an activity program. Read about being active when you have a heart condition.
You should also talk to your doctor if:
Walking is a great way to get into being active. It’s fun, free and you don’t need any special equipment!
Tips and how-tos: Australia's physical activity and sedentary behaviour guidelines
Do at least 30 minutes of moderate-intensity physical activity, such as brisk walking, on most, if not all, days of the week. You can do this in smaller bouts, such as three10-minute walks, if it is easier.
The benefits start to happen as soon as you start doing physical activity.
Walking can be your regular physical activity that is enjoyable and easy, especially if you are not used to being active. You can join one of our free walking groups or track your progress online.
Find a walking group