Being physically active and limiting your sedentary behaviour every day is essential for health and wellbeing. These guidelines are for all adults aged 18 – 64 years, irrespective of cultural background, gender or ability. 

18 - 64 Years

Physical Activity Recommendations

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

  • Be active on most, preferably all days every week.
  • Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
  • Do muscle strengthening activities on at least 2 days each week.

Sedentary Behaviour Recommendations

  • Minimise the amount of time spent in prolonged sitting.
  • Break up long periods of sitting as often as possible.

Here are some helpful resources:

Tips and Ideas for Adults Aged 18-64 Years

This document provides ideas for adults to meet the Physical Activity and Sedentary Behaviour Guidelines.

Physical Activity Brochure for Adults Aged 18-64 Years

This brochure information and tips on moving more and sitting less for adults.

Fact Sheet for Adults Aged 18-64 Years

This fact sheet provides information on the Physical Activity and Sedentary Behaviour Guidelines for adults.