Being physically active and limiting your sedentary behaviour every day is essential for your health and well-being. By moving more and sitting less, you can reduce the risk of developing certain conditions or diseases including cardiovascular disease, diabetes and some cancers, as well as promoting quality of life and a sense of wellbeing.

Be active on most, preferably all, days every week and do:

  • light intensity physical activity (requires some effort but conversation is possible): a total of 2 ½  to  5 hours each week
  • or high intensity physical activity (makes you breathe harder or puff and pant): 1 ¼  to 2 ½  hours each week
  • or an combination of physical activities that add up to the amounts listed above
  • muscle strengthening exercises on at least 2 days each week

Also try to minimise the amount of time spent sitting and break up long periods of sitting as often as possible.

*If you are new to physical activity, have a health problem, or are concerned about the safety of being (more) active, speak to your doctor or health professional about the most suitable activities for you.

  • Physical activity
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The benefits of physical activity

  • Reduce your risk of heart disease
  • Manage your weight better
  • Have a lower blood cholesterol level
  • Lower the risk of type 2 diabetes
  • Have a lower blood pressure
  • Have stronger bones, muscles and joints and lower the risk of osteoporosis
  • Feel better – more energy, happy and relaxed, and sleep better

Where to get help