Physical activity and exercise guidelines for all Australians | Australian Government Department of Health and Aged Care

5/2/2024, 2:38 pm

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Physical activity and exercise

guidelines for all Australians
Australia’s physical activity and sedentary behaviour guidelines outline
how much physical activity you should do, the importance of reducing
the time you spend sitting or lying down, and how much sleep children
and young people should get. Needs vary depending on your age.

About the guidelines

Staying active regularly is essential for good physical and mental health and wellbeing. This is true no
matter how young or old you are. But the amount of activity varies, depending on your age.

To help Australians understand how much activity they need, we have developed physical activity and
sedentary behaviour guidelines for each age group and for pregnancy.

These guidelines outline:

how much physical activity you should do each day

ideas to fit more physical activity into your daily lives

the importance of reducing and breaking up the time you spend sitting or lying down when not
sleeping

how much sedentary screen time is recommended

how much sleep children and young people should get

how children and young people can get good quality sleep.

Physical activity guidelines by age

Find the guidelines that apply to you.

For infants, toddler and preschoolers (birth to 5 years)

Read about how much activity small children should do each day, limiting sitting and screen
time, and making sure they get enough sleep.

For children and young people (5 to 17 years)

Read about how much activity children and young people should do each day, limiting sitting
and screen time, and getting enough sleep.

For adults (18 to 64 years)

Read about how much activity adults should do each day and limiting sitting time.

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For pregnancy
Read about how much activity should be done each day and limiting sitting time during
pregnancy for the health and wellbeing of both mum and bub.

For older Australians (65 years and over)

Read about how much activity older Australians should do each day, and how to build activity
into daily life.

For people with disability and chronic conditions

While there are no formal guidelines for people with disability and chronic conditions, being
active is important for everyone. Find out what you can do to include activity in your day
according to your ability.

Order the guidelines

You can order the following printed resources by emailing health@nationalmailing.com.au or calling 02
6269 1080. Provide:

the order ID number

how many copies you need

your delivery address.

Title Order ID
number

Make your move – sit less, be active for life – adults (18 to 64 years) NA0109

Make your move – sit less, be active for life – family guide NA0110

24-hour movement guidelines – birth to 5 years – brochure NA0116

24-hour movement guidelines – children and young people (5 to 17 years) – NA0117

brochure

Physical activity and sedentary behaviour guidelines – pregnancy – poster NA0118

Physical activity and sedentary behaviour guidelines – pregnancy – brochure NA0119

Summary by age
Children and young people

Recommendations Under 12 months 1 to 2 3 to 5 years 5 to 17 years

years

Physical activity Interactive floor- At least 3 At least 3 At least 1 hour of

based play, and at hours of hours per moderate to vigorous
least 30 minutes of energetic day, with 1 activity involving
tummy time for play per hour being mainly aerobic
babies per day. day. energetic activities per day.
play.

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Vigorous activities
should be
incorporated at least 3
days per week.

Several hours of light

activities per day.

Strength At least 3 days a week.

Sedentary time Do not restrain for Do not Do not Minimise and break up
more than 1 hour at a restrain for restrain for long periods of sitting.
time. more than more than 1
1 hour at a hour at a
time. time.

Sedentary None. Under 2 No more than No more than 2 hours

recreational years: 1 hour per per day.
screen time None. day.

2 years:
No more
than 1
hour per
day.

Sleep 0 to 3 months: 11 to 14 10 to 13 5 to 13 years:

14 to 17 hours. hours, hours. Some 9 to 11 hours.
including will still need
4 to 11 months: naps. naps. 14 to 17 years:
12 to 16 hours. 8 to 10 hours.

This includes naps.

Adults

Recommendations 18 to 64 years Pregnancy 65 years and

over

Physical activity Be active on most Be active on most At least 30

(preferably all) days, to
weekly total of: 2.5 to 5
hours of moderate activity
or 1.25 to 2.5 hours of
vigorous activity or an
equivalent combination of
both.
(preferably all) days, to minutes of
weekly total of: 2.5 to 5 moderate activity
hours of moderate activity on most
or 1.25 to 2.5 hours of (preferably all)
vigorous activity or an days.
equivalent combination of
both.

Do pelvic floor exercises.

Strength At least 2 days a week. At least 2 days a week. Do a range of

activities that
incorporate
fitness, strength,
balance and
flexibility.

Sedentary time Minimise and break up long Minimise and break up long
periods of sitting. periods of sitting.

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How we developed the guidelines

We developed Australia’s physical activity guidelines based on:

a rigorous review of scientific evidence from around the world

extensive consultation with stakeholders, state and territory governments, and national and
international experts.

We looked at how health is directly affected by:

the physical activity people do – including the amount, frequency, intensity and type of activity

the amount of time people spend sitting or lying down

the amount and quality of sleep children and young people get.

We have summarised the scientific evidence that support each of the guidelines.

Date last updated: 7 May 2021

Tags: Physical activity and exercise

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