Minimise and break up prolonged periods of sitting. No more than 60 minutes of sedentary screen time per day. Should not be restrained for more than 60 minutes at a time (d). Under 2 years should have no sedentary screen time.įor 2 years, no more than 60 minutes of sedentary screen time per day. Incorporate muscle strengthening activitiesĭo not restrain for more than 1 hour at a time. Muscle strengthening activities 2 times a week Table 1: Summary of Australian Physical Activity and Sedentary Behaviour GuidelinesĪt least 180 minutes of energetic play per day.Īt least 180 minutes per day with at least 60 minutes of energetic play.Īt least 60 minutes of moderate to vigorous activity involving mainly aerobic activities per day.īe active on most, preferably all days with at least 150 minutes of moderate to vigorous activity per week.īe active on most, preferably all days with at least 30 minutes of moderate activity per day. This approach acknowledges that different amounts of physical activity are required at various stages of life for maximum health benefits (Table 1). There are different recommendations for each age group, summarised in the table below. Physical activity and exercise guidelines for all Australians (here on referred to as the Guidelines) are a set of evidence-based recommendations that outline the minimum amount of physical activity required for health benefits, as well as the maximum amount of time a person should spend on sedentary behaviours to achieve optimal health outcomes (DoHAC 2021).

Muscle strengthening activities, such as some types of yoga or Pilates, resistance-band training, high intensity activities (for example, cycling, dancing, gymnastics or gardening that requires digging or lifting), climbing stairs or hills, squats, push-ups, sit-ups, weight training and active playgrounds for children (for example: monkey bars, climbing frames, skipping or hopscotch).Īustralia’s Physical Activity and Sedentary Behaviour Guidelinesīeing physically active is important across all ages and contributes to health, growth, and development in children and adolescents (WHO 2018).Incidental activities from being at work, transport to and from work, or household chores.Sporting and leisure activities, such as swimming, tennis, bushwalking and going to the gym.

Some examples of physical activity include: Physical activity can also improve symptoms, delay, or halt the progression of a number of conditions, or the onset of associated disease and complications (Pedersen and Saltin 2015). Being physically active improves mental and musculoskeletal health and reduces other risk factors such as overweight and obesity, high blood pressure and high blood cholesterol. People who are not active enough have a greater risk of developing cardiovascular disease, type 2 diabetes, osteoporosis and dementia. Low levels of physical activity are a major risk factor for chronic conditions. ‘Physical activity’ is any bodily movement produced by skeletal muscles that requires energy expenditure (WHO 2017a).

Aerobic physical activity