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New Exercise Guidelines 

The Australian Department of Health issued some physical activity and sedentary guidelines. These guidelines are aimed at the future health of Australians in terms of obesity and chronic diseases. And of course they also apply to you, your family and friends now. Have a look at the recommendations below and see if you need to up your activity or adjust down your sedentary time on a computer, watching TV, the mobile phone/tablet/ pad. Note it also includes 1-3 year olds upwards.

1-3 year olds

Activity - 3 hrs /day

Sedentary - No Tv or electronic games

4-5 yr olds

Activity - 3hrs/day

Sedentary - less than  1 hour/day

5-17 yr olds

Activity - 1 hour min of moderate/vigorous aerobic exercise. Must strengthen muscles/bones 3 or more days/week

Sedentary - Have less than  2 hrs/day on electronic media for entertainement. Break up long periods of sottinge less than

18-64 yr olds

Activity - 150-300 mins of moderate activity or 75-150 of vigorous activity /week. Muscle/bone strengthening 2 days/wk min.

Sedentary - Minimise time in prolponged sitting, break up long periods of sitting frequently.

65+ yr olds

Activity - 30 mins moderate activity /day for fitness, balance, flexibility and strength regardless of age, wt, health problems. If you have not been active for some time, start at an easy level and work up to 30 mins or more

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