Your physical activity

Regular physical activity is important because it benefits your physical and mental health and wellbeing today as well as in the future. Just 30 minutes of moderate activity each day can improve your health and reduce your risk of disease.

Be active every day in as many ways as you can

If you are regularly physically active, you tend to:

• Feel more energetic
• Manage your weight better
• Feel more confident, happy and relaxed
• Sleep better
• Be less likely to have a heart attack
• Have improved mental wellbeing.

Aim for at least 30 minutes a day*

At least 30 minutes of moderate physical activity such as brisk walking on all or most days is recommended. This can be done in bouts of 10 minutes at a time.

There are many opportunities to be active throughout your day, such as walking to and from work, walking the children to school or taking the stairs instead of the lift.

Moderate intensity activity isn’t hard

Moderate intensity activity will cause a slight increase in your breathing and heart rate. Good examples of moderate intensity activity are brisk walking, mowing the lawn and medium paced swimming or cycling.

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

Good examples come from sports such as football, squash and netball and activities such as circuit training, jogging or cycling. For best results, it should be carried out three to four days a week for 30 minutes.

Something is better than nothing, but more is better than something.

Tips on increasing your physical activity

• Walk or cycle instead of using the car
• Park further away from your destination and walk
• Take the stairs instead of the lift
• Walk rather than rest on escalators
• Work in the garden
• Play with children in an active way
• Walk or play with pets
• Challenge family, friends and work colleagues to be active with you.

Add physical activity to your life

See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

• You are over 40
• Physical activity causes pain in your chest
• You often faint or have dizzy spells
• Moderate physical activity makes you feel breathless
• You are at a higher risk of heart disease
• You think you might have heart problems
• You are pregnant
• You have high blood pressure or hypertension.

Physical activity recommendations for 12-18 year olds are at least 60 minutes of physical activity every day.

Further information and advice

For further information and advice, you can contact: 

• Your doctor
• Your local community health centre
• ‘Go for your life’ on 1300 73 98 99 or goforyourlife.vic.gov.au

For more information and tips on increasing your physical activity, you can download the Physical Activity Fact Sheet.