How much physical activity should you be doing?

How much physical activity should you be doing?


How much physical activity should you be doing?


Doing the right amount of physical activity each day can help your body in many ways, keeping you fit and healthy, building and maintaining your bone, muscle and joint movement and working to prevent heart disease and high blood pressure.

But do you know just how much physical activity you should be fitting into your day? According to the Australian Government’s Department of Health, adults should do at least 30 minutes of moderate-intensity physical activity on most, if not all, days.

Put another way, the American Heart Association also recommends at least 150 minutes a week of moderate exercise or 75 minutes a week of intense exercise.

With all the health benefits of regular physical activity – not to mention the positive effect on your mood – it’s never too late to grab those running shoes and start taking better care of your fitness.

Fitting 30 minutes into your day may seem daunting, but here are a few tips that may help.

Chop it up

If you don’t have the time to be doing 30 minutes’ worth of exercise each day, try working around it by splitting it into smaller 10 or 15 minute chunks.

You’ll still get your requisite half hour of physical activity, but in a more manageable way. Moderate-intensity exercises include things like brisk walking or jogging, swimming, or even everyday activities like mowing the lawn or climbing the stairs instead of taking the lift.

Being active every day

If exercising for 30 minutes a day seems unachievable, it might help not to think of it as exercise. There are opportunities to get active and physically moving everywhere if you know how to look out for them, and they can all benefit your heart and overall health.

Try to park the car a little bit further away than you need to, so you have an opportunity to stretch your legs. Now that summer’s coming up, it’s also a great time to hit the beach and swim some laps, or start a game of cricket in the backyard with your family.