How much exercise do you need? The Australian guidelines, made practical
The national guidelines ask for less than most people think, and more strength training than most people do. Here's what they say and a simple week that meets them.
Australia has official physical activity guidelines. Most people have never read them, and most adults don’t meet them. Here’s what they actually ask for.
The guidelines for adults aged 18 to 64
Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend:
- Be active on most, preferably all, days. Doing any physical activity is better than none.
- Each week, accumulate 2.5 to 5 hours of moderate activity, or 1.25 to 2.5 hours of vigorous activity, or an equivalent mix.
- Do muscle strengthening activities on at least 2 days each week.
- Minimise the time you spend sitting, and break up long periods of sitting as often as possible.
For adults 65 and over, the guidelines recommend at least 30 minutes of moderate activity on most, preferably all, days, plus activities that build strength, balance and flexibility.
What counts as moderate or vigorous?
- Moderate: your breathing is faster but you can still hold a conversation. Brisk walking, cycling at an easy pace, mowing the lawn, swimming laps gently.
- Vigorous: you can only say a few words before pausing for breath. Running, hard cycling, team sport, a fast hill walk.
Strength training is the gap
Many people get some cardio but skip strength work entirely. That’s a missed opportunity: muscle strengthening improves strength, bone density, blood sugar control and helps you keep muscle as you age or diet.
It doesn’t have to be the gym. Body weight exercises, bands, dumbbells at home, or heavy gardening all count, as long as the muscles are working hard.
A simple week that meets the guidelines
| Day | Activity |
|---|---|
| Monday | Full body strength, 45 minutes |
| Tuesday | 30 minute brisk walk |
| Wednesday | 30 minute walk or ride |
| Thursday | Full body strength, 45 minutes |
| Friday | 30 minute brisk walk |
| Saturday | Something you enjoy: swim, hike, sport, 60 minutes |
| Sunday | Rest or an easy walk |
That’s about 2.5 hours of moderate activity plus two strength sessions. Add a daily steps target on top and you’re well ahead of most of the country. See why your daily steps matter.
Start where you are
If you’re doing nothing right now, the guidelines are clear that some is better than none. Start with a 10 minute walk a day and one short strength session a week, then build. If you have a health condition or haven’t exercised in a long time, check in with your GP first.
How Logpulse helps
Log a walk, a ride or a gym session by saying it. Logpulse counts steps and cardio from Apple Health, and the Pro program builds strength training around how many days you can train.
This is general information drawn from published research, not personal medical or dietary advice. If you have a health condition, are pregnant, or have a history of disordered eating, speak to your GP or an Accredited Practising Dietitian first. For support with eating concerns, the Butterfly Foundation helpline is 1800 33 4673.
Sources
- Australian Government Department of Health and Aged Care. Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults (18 to 64 years).
- Australian Government Department of Health and Aged Care. Physical Activity Recommendations for Older Australians (65 years and older).