Be active eve​ry day

When you are active, you feel better, sleep better and can manage your weight more easily. Getting the benefits of physical activity is not all about big workouts. Every bit counts. Build some regular physical activity into your day. Start slowly and increase to a level that gets your heart rate going faster. Break it up or do it all at once but aim for 30 minutes of activity a day.

  • Look for ways to weave activity into your day such as walking to work, taking the stairs, doing housework or washing the car.
  • Play a game of backyard cricket or kick a ball with your kids.
  • Book into a regular exercise class with a friend.
  • Replace a coffee break with a brisk 20-minute walk.
  • Pedal on an exercise bike while watching your favourite TV show.
  • To lose weight, aim to do 60 – 90 minutes moderate-intensity physical activity most days of the week.

Get mo​ving

Even for people who get regular exercise, sitting for more than 4 hours can cause weight gain and put you at a high risk of developing chronic disease such as diabetes and heart disease. Make sure you get up and move about regularly.

  • Meet friends for a walk instead of coffee and cake
  • Take the stairs instead of the lift
  • Get up and speak to your colleague rather than sending an email
  • Set an example for your kids - turn off the TV and computer and go outside and kick a ball with them

The National Physical Activity Guidelines for Australians outline the minimum levels of physical activity required to gain a health benefit and ways to incorporate incidental physical activity into everyday life for different age groups.

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Page Updated: Tuesday 17 February 2015
Contact page owner: Centre for Population Health