Exercise

How to move more, build strength and make physical activity part of everyday life

Exercise is sometimes presented as a punishment for gaining weight, eating the “wrong” food or not being disciplined enough.

That is the wrong way to think about it.

Movement is one of the most useful things you can do for your physical and mental health. It can improve fitness, strength, balance, sleep, mood and everyday function. It also helps reduce the risk of several chronic diseases.

You do not need to become an athlete. You do not need expensive equipment. You do not even need to enjoy every minute.

The aim is to find ways of moving that are safe, practical and repeatable.

Exercise and physical activity are not quite the same

Physical activity includes any movement that uses energy. Walking to the shops, gardening, climbing stairs, cleaning, carrying groceries and playing with children all count.

Exercise is a planned form of physical activity designed to improve fitness, strength, mobility or another aspect of health.

Both matter.

A person can exercise for 30 minutes and still spend most of the remaining day sitting. Another person may not attend a gym but may move frequently through work, transport and daily tasks. A healthy pattern includes purposeful exercise as well as regular movement throughout the day.

How much activity should adults do?

Australia introduced updated 24-hour movement guidelines for adults and older Australians in 2026. They consider physical activity, sedentary time and sleep together rather than treating exercise in isolation.

Adults should aim for:

• Moderate-to-vigorous physical activity for at least 30 minutes on most days
• Muscle-strengthening activity on at least two days each week
• Activities targeting mobility, balance and coordination on at least three days each week
• Several hours of light-intensity activity spread across the day
• Less prolonged sitting, with sedentary time broken up regularly

These are targets, not an entry requirement.

If you are currently inactive, doing five or ten minutes is better than doing nothing. You can build gradually as your fitness, confidence and routine improve.

Understand exercise intensity

Moderate-intensity exercise makes you breathe faster and feel warmer, but you can usually still speak in complete sentences.

Examples may include brisk walking, steady cycling, recreational swimming, active gardening, dancing and comfortable uphill walking.

Vigorous exercise requires more effort. You may only be able to say a few words before pausing for breath.

Examples may include running, fast cycling, lap swimming, high-intensity exercise classes, fast uphill walking and competitive sport.

The same activity can feel moderate for one person and vigorous for another. Fitness, age, health conditions, terrain and temperature all affect intensity.

Do not overlook strength

Walking is valuable, but it does not provide every type of exercise your body needs.

Strength training helps maintain muscle, bone strength and the ability to perform everyday tasks. It becomes increasingly important as we age, during weight loss and after periods of illness or inactivity.

Strength exercise does not have to mean heavy lifting. It can include chair rises or squats, wall or bench push-ups, resistance-band exercises, step-ups, calf raises, gym machines and body-weight exercises.

Try to work the major muscle groups across the week. Begin with a manageable resistance and focus on controlled movement and good technique.

Include balance, mobility and coordination

Balance and mobility are not only concerns for older people.

They influence how confidently and efficiently you move, and they can deteriorate when they are not challenged. The updated Australian guidelines recommend functional activity targeting mobility, balance and coordination on at least three days each week for adults as well as older Australians.

Useful activities may include standing on one leg near a stable support, heel-to-toe walking, tai chi, yoga, dancing, controlled lunges, stepping in different directions and sports requiring changes of direction.

For people at increased risk of falling, targeted balance and strength training may reduce risk. A physiotherapist can help design a safe program when balance is poor or falls have already occurred.

Break up long periods of sitting

Exercise does not completely cancel out an otherwise inactive day.

Long periods of sitting are common at work, while travelling and during recreational screen time. Australia’s guidelines recommend limiting sedentary behaviour and breaking up prolonged sitting as often as possible.

Simple options include standing while taking a phone call, walking for a few minutes between tasks, using stairs where practical, parking slightly farther away, doing household jobs in short bursts, standing during television breaks and taking a brief walk after meals.

These small movements may not feel like exercise, but they contribute to a more active day.

Choose activities you can repeat

There is no universally best form of exercise.

Running may suit one person but aggravate another person’s joints. A gym may be motivating for some and unpleasant for others. The most effective plan is one that provides enough challenge while still fitting your health, preferences, time and budget.

Useful options include walking with a friend, swimming, cycling, gardening, group fitness, Pilates or yoga, strength training, dancing, social sport and home exercise.

Variety can help you develop different aspects of fitness and reduce boredom.

Start gradually

A rapid increase in exercise can lead to excessive soreness, injury or discouragement.

Build one part at a time. You might first increase how often you move, then gradually increase duration, and only later increase intensity.

A simple starting week might include three ten-minute walks, two brief strength sessions, several short breaks from sitting each day and a few minutes of balance practice.

Some stiffness or mild muscle soreness can occur when beginning a new activity. Sharp pain, worsening joint swelling, fainting, chest pain or severe breathlessness should not be ignored.

Exercise with a health condition

Most people with stable chronic conditions benefit from appropriate physical activity.

The 2026 Australian recommendations for people with chronic conditions use the same broad targets but emphasise starting slowly, building up where possible and obtaining professional support when needed.

Speak with your GP or an appropriate health professional before substantially increasing exercise if you have unexplained chest pain, fainting or unexplained dizziness, severe breathlessness, poorly controlled heart or lung disease, a recent operation or hospital admission, recurrent falls, significant pain or injury, a condition that affects safe movement, or uncertainty about what level of exercise is appropriate.

An accredited exercise physiologist or physiotherapist can provide individual guidance, particularly for chronic disease, disability, injury rehabilitation or falls prevention.

Call 000 if you develop severe or persistent chest pain, collapse, sudden weakness, severe breathing difficulty or another medical emergency.

Make the habit easier

Motivation changes from day to day. A workable routine is more reliable.

It may help to schedule exercise at a regular time, keep shoes or equipment visible, exercise with another person, track completed sessions rather than perfect results, start with a very small minimum commitment, choose a nearby activity and prepare a shorter backup session for busy days.

Missing one session does not undo your progress. Restart at the next practical opportunity rather than waiting for a new week or month.

Start with one change

Choose one activity that feels achievable.

You might walk for ten minutes after lunch, do chair rises while waiting for the kettle, attend one beginner strength class, stand and move every hour at work, practise balance near the kitchen bench or arrange a regular walk with a friend.

Repeat it until it becomes familiar, then build from there.

The bottom line

Exercise is not only about weight, appearance or athletic performance.

Regular movement supports your heart, muscles, bones, balance, mood, sleep and ability to manage everyday life. A balanced routine includes aerobic activity, strength, mobility and less prolonged sitting.

You do not have to do everything immediately. Start at a level that suits you, progress gradually and aim for consistency rather than perfection.