We all know we should exercise more, but the official exercise guidelines can feel overwhelming, all those minutes and targets. The good news is that meeting them is simpler and less stressful than it sounds. A bit of physical activity most days, some strength work, and less sitting covers most of it, no punishing gym schedule required.
In this guide we break down the Australian exercise guidelines in plain English, how much physical activity and strength training you actually need, what counts as moderate exercise, and simple, stress-free ways to fit it all into a normal week.
What Are the Exercise Guidelines?
Australia’s movement guidelines recommend that adults aged 18 to 64 be active most days, ideally every day, mixing different activities and intensities. In short, the exercise guidelines ask for a blend of aerobic activity, muscle strengthening and functional movement, while sitting less and sleeping well. It sounds like a lot written down, but most of it overlaps with a normal, active life, and you do not have to tick every box perfectly to see the benefits.
How Much Physical Activity Do You Need?
For aerobic physical activity, aim for 30 minutes or more of moderate-to-vigorous activity on most days, which adds up to roughly 150 to 300 minutes of moderate physical activity a week. That could be brisk walking, cycling, swimming or anything that gets you moving and slightly puffed. Any physical activity counts, and if you are starting from zero, doing something is far better than nothing, so build up gradually rather than trying to do it all at once.
Don’t Forget Strength Training
The part most people skip is strength training. The guidelines recommend muscle-strengthening activities on at least two days a week, and in Australia the majority of adults do not meet this. Strength training matters more as we age, protecting muscle, bone and independence. It does not have to mean a gym: bodyweight exercises, resistance bands or lifting all count, as long as you are working the major muscle groups. Two short strength training sessions a week makes a real difference.
Move More, Sit Less and Sleep Well
Beyond structured exercise, the guidelines encourage functional activities for mobility, balance and coordination a few days a week, plenty of light activity through the day, and breaking up long stretches of sitting. Good sleep, around seven to nine hours, rounds out the picture. These everyday habits matter as much as any workout, and they are often the easiest wins to start with.
How to Meet the Exercise Guidelines Without the Stress
Here is the reassuring truth: you do not need a rigid program to meet the exercise guidelines. Weave activity into your day, walk or cycle instead of driving, take the stairs, play with the kids, add two short strength sessions, and stand up regularly. Pick activities you enjoy, start small, and let it build. Meeting the exercise guidelines is less about willpower and more about small, sustainable habits that stick.
What Counts as Moderate Exercise?
Moderate exercise is anything that raises your heart rate and breathing while still letting you hold a conversation, think brisk walking, easy cycling or mowing the lawn. Vigorous exercise, where talking gets harder, counts double, so 75 to 150 minutes of it meets the same target. You can mix moderate exercise and vigorous activity however suits you.
Common Questions About the Exercise Guidelines
How much exercise do I need per week?
Aim for about 150 to 300 minutes of moderate physical activity a week, or half that in vigorous activity, plus strength training on two or more days. Spreading it across the week works best.
Does walking count?
Absolutely. Brisk walking is moderate exercise and one of the easiest ways to meet the guidelines. Everyday walking adds up more than people realise.
How much strength training do I need?
At least two days a week of muscle-strengthening activity. That can be bodyweight, bands or weights, working the major muscle groups.
Is it too late to start?
Never. The benefits of physical activity apply at any age, and starting gradually is both safe and effective for most people. If you have health concerns, check with a professional first.
What if I can’t meet the guidelines?
Do what you can, any movement is better than none. Something is always better than nothing, and you can build toward the guidelines over time.
How BeFit Can Help
At BeFit Training Physiotherapy, we help you meet the exercise guidelines in a way that fits your life. Our general physiotherapy team can get you moving safely, our strength and conditioning coaching covers the strength training side, and a mobility assessment can pinpoint where to start. Initial consultations run for 45 minutes, one-on-one.
Our team at Edgecliff and Coogee would be glad to help. No referral is required, and HICAPS is available on-site for immediate health fund claiming.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
Related Services at BeFit
Learn more about how our team can help:
General Physiotherapy
Strength & Conditioning
Mobility Assessment
Further Reading
5 Simple Ways to Refresh Your Self-Care This Spring
References
Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines for adults (18 to 64 years). health.gov.au.
Australian Institute of Health and Welfare. Physical activity. aihw.gov.au.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
