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National Physical Activity Guidelines for Adults

Together, guidelines 1-3 recommend the minimum amount of physical activity you need to do to enhance your health. They are not intended for high-level fitness, sports training or weight loss. To achieve the best results, try to carry out all three guidelines and combine an active lifestyle with healthy eating.

Guideline 4 is for those who are able, and wish, to achieve greater health and fitness benefits.

Guideline 1
Think of movement as an opportunity, not an inconvenience.
Where any form of movement of the body is seen as an opportunity for improving health, not as a time-wasting inconvenience.

Guideline 2
Be active every day in as many ways as you can.
Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.

Guideline 3
Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.
You can accumulate your 30 minutes (or more) throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.

Guideline 4
If you can, also enjoy some regular, vigorous activity for extra health and fitness.
This guideline does not replace Guidelines 1-3. Rather, it adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits.

View the pdf brochure of these Guidelines for more information.

For further physical activity resources visit the Department of Health and Ageing website.