How Much Exercise Do You Need?
Adults need at least 150 minutes of moderate activity each week — start small and build up.
1 min read
Over half of Australians are not getting enough physical activity. But the good news is — even small steps make a difference, and there's a clear guide to get started.
Recommended minimum for adults:
- 150 minutes of moderate-intensity activity per week (e.g. brisk walking), or
- 75 minutes of vigorous-intensity activity (e.g. running)
- Plus two sessions of muscle-strengthening activities weekly
If that sounds like too much, start small. Even 10 minutes a day builds momentum — anything is better than nothing.
Related guides
- GuideHow much activity is recommendedThe WHO recommends 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity a week, plus muscle-strengthening on 2 or more days. Most national guidelines are close to this. Treat it as a direction to build towards: some activity is better than none, and short bouts count.
- GuideStrength, balance and flexibility recommendationsAim for muscle-strengthening activity on at least 2 days a week. If you're 65 or over, also aim for balance and strength activity on at least 3 days a week. Stretch about twice a week, and keep up aerobic activity and less sitting. Doing less than these amounts still helps.
- GuideIf you can't meet the guidelines yetThe WHO's 150 minutes a week is a minimum to build toward, not a pass-or-fail line. If you're below it, you still gain: some activity is better than none, and the biggest gains come first. Start with an amount you can manage and add a little over time.
- GuideModerate vs vigorous intensityModerate activity leaves you able to talk but not sing; vigorous activity lets you say only a few words before pausing for breath. METs put numbers on this: moderate is 3.0–5.9 METs and vigorous is 6.0 or more. You don't need the numbers; the talk test is enough.
- GuideEvery bit countsSome activity is better than none, and the biggest health gains come from moving from doing nothing to doing a little. The WHO sets a weekly goal as a direction, but you don't need to reach it before activity is worth it. Being more active is linked with a lower risk of early death.
Want help putting this into practice?
Twikka’s AI coaches help you start small, keep going, and build up over time, on your own or with a friend.
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