Translate
How much physical activity should I do?
Being active as you get older.
On this page
Please note
This general advice was accurate at the time of publication. For more information about physical activity and your individual needs, see your GP or an Accredited Exercise Physiologist.
Be active every day
- Being active every day is important to help everyone stay healthy.
- Try to do a range of activities which help with fitness, strength, balance and flexibility.
How much activity?
- Try for at least 30 minutes of moderate intensity activity on most days.
- Strength activities are also important. Aim to do these two to three times a week. Thes include carrying groceries and walking up stairs.
Download the How much activity should I do? fact sheet
Get moving again
- If you haven't been active or are starting a new physical activity, begin slowly.
- Start with 5-10 minutes once or twice a day and gradually increase. Once you are comfortable moving again, you can add in more physical activity.
- Try to build physical activity into your day. For example, do some exercises while you wait for the kettle to boil or while watching TV.
I've always been active, should I do less as I get older?
If you continue to enjoy vigorous physical activity, carry on doing so in a way that is suited to your ability.
Types of physical activity
Aim to include different types of physical activity across the week.
- Moderate fitness activities – these are good for your heart, lungs and blood vessels.
- Balance activities – to prevent falls and injuries.
- Flexibility activities – to help you move more easily.
- Strength activities – to help maintain bone and muscle strength.
Always have a medical check-up before starting any new physical activity.
- Brisk walking
- Swimming or water aerobics
- Vacuuming and mopping
- Washing the car
- Tennis
- Riding a bike
- Yard or garden work
- Weight, strength or resistance training
- Lifting and carrying
- Climbing stairs
- Yard work including digging and shifting soil
- Calisthenics for example push ups, sit ups or squats
- Side leg raises
- Half squats
- Heel raises
- Tai chi
- Bowls (indoors or outdoors)
- Stretching exercises
- Yoga
- Dancing
- Mopping or vacuuming
Last updated
