National Physical Activity Guidelines

Brought to you  by Active Australia and the Commonwealth Department of Health and Aged Care

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The National Physical Activity Guidelines for Australians were developed by Active Australia and the Commonwealth Department of Health and Aged Care after extensive consultation with physical activity experts. They aim to shift the mindset of the public from exercising for fitness, to using physical activity for health.

Best results are achieved from combining regular physical activity with a healthy, well balanced diet. This means including a wide variety of foods in your diet such as, breads and cereals, and plenty of fresh fruits and vegetables. A healthy diet also means choosing foods which are low in fat, salt and sugar, and only drinking alcohol in moderation.

The guidelines described below refer to the minimum levels of physical activity required for good health. They are not intended for high level fitness or sports training.

	Think of movement as an opportunity, not an inconvenience.
	Be active every day in as many ways as you can.
	Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all,days.
	If you can, also enjoy some regular, vigorous activity for extra health and fitness.

Think of movement as an opportunity, not an inconvenience.

Advances in technology have reduced the need for movement. Television, videos, computers, electronic games (e.g. Gameboy, Playstation) and even cars keep us inactive for long periods of time. Many of today's modern conveniences can be operated at the flick of a switch or by remote control.

Inactivity is not the way the human body was designed. We were designed to move. Technological advances are increasing, leading to rising rates of obesity and other related health problems.

All movement is beneficial to health. Although we enjoy modern conveniences, we still need to be active. Increased daily activity allows us to enjoy these conveniences while maintaining good health.

Be active every day in as many ways as you can.

Research has shown that even the smallest increase in daily activity can result in health benefits. This activity can be as small as taking the stairs instead of the lift, parking further away from work and walking the extra distance, doing some gardening, or even taking the dog for a walk.

Small increases in daily activity in different ways throughout the day, combine to result in health benefits. Being active, even in small amounts can provide health benefits to everyone, regardless of age, weight, health condition or disability.

Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.

The common perception in regards to physical activity is that, in order for it to be effective, it must be vigorous and carried out 3-4 days a week for a minimum of 30 minutes. A recent review of exercise research shows that this only applies if you are aiming to increase physical fitness.

By putting together shorter amounts of moderate-intensity exercise throughout the day, totalling a minimum of 30 minutes on most, preferably all days, you can achieve health benefits such as lower blood pressure, blood cholesterol, and body weight.

Moderate intensity exercise causes a slight increase in breathing and heart rate. This may be achieved by a brisk walk, mowing the lawn, gardening, or medium paced swimming or cycling.

The 30 minutes activity does not need to be continuous, but can be added up over the entire day. The activity need not be boring, it can be achieved as part of work, social or community life, and will ultimately result in better health.

If you can, also enjoy some regular, vigorous activity for extra health and fitness.

This guideline does not replace the previous guideline of putting together 30 minutes of activity a day. Instead it provides an extra level of activity for those wishing to increase fitness and obtain greater health. This guideline should be a part of the activity routine of children and teenagers under 18 years of age.

Research shows that physical activity beyond that of every day activities can result in added health and fitness benefits. This includes increased protection against heart disease, and will improve performance in activities requiring a high level of energy use.

Vigorous activity is that which makes you puff, when talking in full sentences is difficult. Vigorous exercise can come from playing football, netball, squash, and basketball, and other activities such as aerobics, speed walking, jogging, or fast cycling.

Best results are achieved when this type of activity is carried out for a minimum of 30 minutes, 3-4 times a week.

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It is advised to seek medical advice before commencing an exercise program, if you have been inactive for a long period of time or have health conditions which may affect the amount and type of activity you do. Warming up, cooling down and stretching are also recommended to prevent injury and ensure you get the most from your workout.

Information Provided by Active Australia and The Commonwealth Department of Health and Aged Care. "National Physical Activity Guidelines for Australians."

Copies of the the National Physical Activity Guidelines for Australians can be obtained by contacting: Ph: 1800 020 103

Last Updated: April 3, 2001