Move More

Your Physical Activity Guidance Book

Physical activity is good for hearts, bodies and minds

Regular physical activity can prevent and help manage heart disease, type-2 diabetes, and cancer which cause nearly three quarters of deaths worldwide.

Physical activity can also reduce symptoms of depression and anxiety, as well as enhance thinking, learning, and overall well-being.

How Much Physical Activity Do I Need?

Adults: Aim for 150 to 300 minutes of moderate aerobic activity every week (or the equivalent vigorous activity).

Children and young people: Aim for an average of 60 minutes of moderate aerobic physical activity every day.

More is better!

All physical activity counts

You can stay physically active as part of work, at home, with sports and fun activities. Change the way you travel – add in biking, scooting and walking. Even daily household chores at home count as physical activity.

What Is Moderate Aerobic Physical Activity?

Any activity that makes you “puff” (breathe faster) and your heart beat faster.

Walk a set of stairs (or two)
Dance to music in your living room
Play activity games with your children
Park the car further away when you get to work

Walk faster when you are at the mall

Muscle Strengthening Benefits Everyone

This doesn’t need to be at the gym.

From your chair, stand-up, sit-down 10 times in a row
Stand on one leg when talking on the phone

Stand up onto your toes and down again 10 times while brushing your teeth

Everyone can improve their health by moving more and sitting less

This includes pregnant women, new mothers, and those dealing with chronic conditions or disabilities. There are no major risks in taking part in physical activity that meets individual ability levels. If the health benefits outweigh any risks, it’s safe to engage in such activities. For further advice, please talk to your doctor or health professionals

For all pregnant and new mothers without any health issues:

During pregnancy and after giving birth, it’s important to stay physically active
Aim for at least 150 minutes of moderate exercise each week.
Start with small amounts of activity and gradually increase.
Practice daily pelvic floor muscle training to lower the risk of urinary incontinence (leaks).
Avoid sitting for long periods. Whenever you can, replace sitting around for moving your body, even if it’s just a little bit.
Avoid excessive physical activity when it is very hot and humid, instead do gentle exercise in a cool, environment
Include activities such as brisk walking, cycling, swimming, and dancing. Include muscle-strengthening activities. Gentle stretching may also be beneficial
Consult with your health professional if you have concerns about increasing your physical activity levels.

Doing some physical activity is better than doing none.

All adults under 65 should be physically active regularly and more is better.

Mix it Up!

Each week, adults should aim for 150 to 300 minutes of moderate activity.
75 to 150 minutes of vigorous activity,
a mix of both is best.
Stand and move when you can.
Reduce screen time, especially recreational screen time.
Sitting and lying down can lead to health problems, such as weight gain, poor fitness, poor behavior, and trouble sleeping.

Muscle strengthening benefits everyone:

From your chair, stand-up, sit-down 10 times in a row.
Stand on one leg when you are talking on the phone.
Stand up and down on your toes 10 times while you brush your teeth.