Most of us know we should exercise more. Far fewer of us know how much is actually enough. The good news is that Australia has clear, evidence-based guidelines, and the target is more achievable than many people think.
The short answer
For adults aged 18 to 64, the Australian guidelines recommend, each week:
- 2.5 to 5 hours of moderate activity, or 1.25 to 2.5 hours of vigorous activity, or a mix of the two
- muscle-strengthening activities on at least 2 days
- being active on most, preferably all, days
- limiting and breaking up long periods of sitting
That's it. You don't need to do it all at once, and any activity is better than none.
What counts as moderate and vigorous?
Moderate activity raises your heart rate and makes you breathe a bit harder, but you can still hold a conversation. Think brisk walking, an easy bike ride, mowing the lawn or a casual swim.
Vigorous activity makes you puff. You can only say a few words before you need a breath. Think running, fast cycling, a hard circuit class or a game of touch footy.
As a rough rule, one minute of vigorous activity counts for about two minutes of moderate activity. So 75 minutes of running gets you to the same place as 150 minutes of brisk walking.
The part most people miss: strength training
The muscle-strengthening part of the guidelines is the one most Australians skip. In the ABS's 2022 figures, only about one in four adults aged 18 to 64 (26.6%) did strength or toning exercises on two or more days in the previous week. Only about one in five (22.4%) met the full physical activity guidelines.
Muscle-strengthening activity means working your muscles against resistance. That might be:
- bodyweight exercises like squats, push-ups and lunges
- lifting dumbbells, kettlebells or a barbell
- resistance bands
- heavy yard work, like digging or carrying bags of soil
You don't need a gym. Two sessions a week of 20 to 30 minutes, covering your legs, hips, back, chest, shoulders and core, ticks the box for most people.
What about over-65s?
The guidelines for older Australians are different. They recommend at least 30 minutes of moderate activity on most, preferably all, days, and a mix of activities that build fitness, strength, balance and flexibility. If you're starting from a low base, the guidelines suggest starting with 10 minutes once or twice a day and building up.
We've written a separate guide: Strength and balance training after 65.
How to fit it into a real week
Here's what meeting the adult guidelines can look like for someone with a full-time job and a family:
- Monday: 30-minute strength session at home
- Tuesday: 30-minute brisk walk at lunch
- Wednesday: 30-minute walk after dinner
- Thursday: 30-minute strength session at home
- Saturday: an hour of gardening or a bike ride with the kids
- Sunday: 30-minute walk
That's around 3.5 hours of moderate activity and two strength days, comfortably inside the guidelines. Notice that the strength sessions count towards the weekly minutes too if they get you breathing harder.
Start where you are
If you're doing very little right now, don't try to jump straight to five hours a week. The guidelines are clear that doing some activity is better than doing none. Start with a couple of short walks and one strength session, then add a little each week.
If you have a heart condition, chest pain, dizziness or another health concern, or you haven't exercised in a long time, check in with your GP first. Our article on pre-exercise screening explains why.
The bottom line
- Aim for 2.5 to 5 hours of moderate activity a week, or half that if it's vigorous.
- Do something to strengthen your muscles at least twice a week.
- Move more and sit less on most days.
- Start small and build up. Consistency beats intensity.