Get Active, Stay Healthy

Why Exercise?

Regular physical activity helps you stay physically fit, mentally healthy, and reduces your risk of:

• Cardiovascular Disease

• Type 2 Diabetes

• Anxiety and Depression

• Musculoskeletal Problems

• Certain Cancers

• Unhealthy Weight Gain

Remember: Any activity is better than none!

How Much Exercise Should I Do?

✅ Moderate Intensity Activity

• Aim for 150–300 minutes (2½–5 hours) per week

• Activities where you breathe comfortably, can still chat, and your heart rate increases moderately.

Examples:

• Brisk walking

• Leisure cycling

• Social tennis

• Dancing

• Swimming

• Golfing

• Gardening/yard work

OR

✅ Vigorous Intensity Activity

• Aim for 75–150 minutes (1¼–2½ hours) per week

• Activities where your breathing is deeper and you may find talking challenging.

Examples:

• Jogging or running

• Aerobics classes

• Competitive sports (e.g., soccer, football, basketball)

• Fast cycling

• High-intensity interval training (HIIT)

OR an equivalent combination of moderate and vigorous activities.

Muscle Strengthening

💪 Include muscle-strengthening exercises at least 2 days per week.

Examples include:

• Resistance training (weights, resistance bands)

• Bodyweight exercises (push-ups, sit-ups, squats)

• Heavy gardening activities (digging, shovelling)

• Yoga, Pilates, or body balance classes

Avoid Prolonged Sitting

🚫 Too much sitting can negatively impact your health, even if you’re active regularly.

• Break up long periods of sitting frequently throughout the day.

• Stand up, stretch, or take short movement breaks regularly.

Tips to Get Started:

• Start gently if you're new to exercise (e.g., daily walks).

• Gradually build intensity and duration of activity.

• Choose enjoyable activities that fit your routine and preferences.

Consult your health professional if you’re unsure where to start or have existing health concerns.

For more detailed information, visit www.health.gov.au.