Physical activity
- 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
- Limiting the amount of time spent being sedentary
- Breaking up prolonged periods of sedentary behaviour as often as possible
- Getting sufficient, good quality sleep, with consistent bed and wake-up times
- Start slowly and build up if possible
- Professional help may be needed
- Trade sedentary time (e.g. recreational screen time) for movement
Sedentary behaviour
- limiting the amount of time spent being sedentary
- breaking up prolonged periods of sedentary behaviour as often as possible.
Sleep
- getting sufficient, good quality sleep, with consistent bed and wake-up times.
Tips
- start slowly and build up if possible
- professional help may be needed
- trade sedentary time (e.g. recreational screen time) for movement.
Learn more
Specific recommendations are also available for adults, older adults 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).
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