Physical activity guidelines for adults

Physical activity guidelines

There are four steps for better health for Australian adults:
Step 1 – Think of movement as an opportunity, not an inconvenience
Step 2 – Be active every day in as many ways as you can
Step 3 – Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days
Step 4 – If you can, also enjoy some regular, vigorous activity for extra health and fitness

Physical activity guidelines have been developed for adults, children and adolescents.

Image of someone walking in joggers

Physical activity for weight loss

There are currently no Australian guidelines for physical activity and weight loss. However, America has released physical activity recommendations which suggest that to sustain weight loss you should do at least 60-90 minutes of daily moderate-intensity physical activity and not exceed your kilojoule requirements.¹

Many adults will need to do more than 30 minutes of moderate-intensity aerobic physical activity on most days of the week as part of a program to lose weight or keep it off. It is important to remember that all activities – both incidental and more structured physical activity – ‘count’ as exercise. Incidental physical activity, such as taking the stairs rather than the elevator or adding short episodes of walking into your day, can be helpful in weight control.

There are no “magical” solutions to losing weight. It takes time to put on weight and it takes time to lose it. You’re most likely to have long term success if you lose weight slowly and make changes to your lifestyle that you can stick with for life. This includes building more physical activity into your daily life. For tips about how to do this, go to Helpful tips.

Set a realistic goal for weight loss (e.g. 0.25kg - 1kg a week). Talk to your doctor or another health professional about what is appropriate for you. Even 1 kg per month adds up to significant weight loss (6–12 kg) over a year.

For best results to achieving a healthier lifestyle and reducing your risk of developing a chronic disease, combine physical activity with healthy eating. Go to What should I be eating? for some practical tips.

For further information on how you can be more active, go to Where can I find more information? for some other useful links.

¹The "2005 Dietary Guidelines for Americans".