Physical activity
Adults should be active most days, preferably every day undertaking a variety of physical activities at different intensities, which can include:
- moderate- to vigorous-intensity physical activities for 30 minutes or more on most days
- muscle-strengthening activities on 2 or more days per week
- functional activities targeting mobility, balance, and coordination on 3 or more days per week
- several hours of light-intensity physical activity daily.
Sedentary behaviour
- Limiting the amount of time spent being sedentary
- Breaking up prolonged periods of sedentary behaviour as often as possible.
Sleep
- 7-9 hours of good quality sleep with consistent bed and wake up times.
Tips
Replacing sedentary behaviour with physical activity of any intensity, while obtaining sufficient sleep, can provide greater health benefits. Trading light-intensity physical activity for more moderate- to vigorous-intensity physical activity, while obtaining sufficient sleep, can also provide greater health benefits.
Some physical activities can count towards multiple recommendations. For example, walking up and down stairs contributes to both your moderate intensity activity and functional activity recommendations.
Pregnancy and physical activity
It’s important to stay active during pregnancy, for the health of both mum and bub.
Read our physical activity and sedentary behaviour recommendations for pregnancy.
Learn more
For more information about our movement recommendations for adults, see:
- brochure for adults and older adults
Specific recommendations are also available for older adults, adults with disability and adults with chronic conditions.
The scientific evidence to support the recommendations is in the final report for the Australian 24‑hour movement guidelines for adults (18‑64) and older adults (65+ years).