Exercise Right for Life - How much exercise

Children aged 5 – 12

For health benefits, children aged 5–12 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.

Children’s physical activity should include a variety of aerobic activities, including some vigorous intensity activity.

On at least three days per week, children should engage in activities that strengthen muscle and bone.

To achieve additional health benefits, children should engage in more activity – up to several hours per day.

Adolescents aged 13 – 17

For health benefits, young people aged 13–17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day.

Young peoples’ physical activity should include a variety of aerobic activities, including some vigorous intensity activity.

On at least three days per week, young people should engage in activities that strengthen muscle and bone.

To achieve additional health benefits, young people should engage in more activity – up to several hours per day.

Adults aged 18 – 64

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.

Older Adults 65+

Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities.

Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.

Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.

Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.

Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.