How Much Exercise Do You Really Need?

Low levels of physical activity are linked to a wide range of poor health outcomes, from cardiovascular disease to type 2 diabetes, poorer cognition and reduced mental wellbeing. Despite this, many Australians still struggle to meet even the minimum amount of exercise needed to support long-term health.

How much physical activity do we actually need?

The Australian physical activity guidelines outline what adults require each week to maintain good health. They recommend that adults:

• Do any amount of physical activity rather than none, especially if currently inactive

• Aim to be active on most, preferably all, days of the week

• Accumulate 150 to 300 minutes (2.5 to 5 hours) of moderate-intensity activity each week, or 75 to 150 minutes of vigorous activity

• OR combine moderate and vigorous exercise to reach an equivalent total

• Include muscle-strengthening activities on at least two days per week

These guidelines are designed to be achievable for most adults while still delivering meaningful health benefits.

But is this really enough?

Interestingly, new research suggests the bar may need to be even higher. A study from Queensland found that the greatest protective effect against chronic disease may come from completing up to five times the recommended amount of activity. This does not mean the guidelines are inadequate; rather, they represent the minimum amount needed for good health, while far higher levels provide additional benefit.

Considering most Australians do not meet even the basic recommendations, the priority should be gradually increasing movement in a sustainable way. For many people, the most effective place to begin is with small shifts that are easier to maintain.

Getting started: simple ways to increase activity

Not everyone can carve out hours each week for exercise — and that is okay. The key is building movement into your day in ways that feel realistic.

Some practical ways to increase activity include:

• Taking walking meetings or short movement breaks between tasks

• Parking further away or getting off public transport a stop earlier

• Taking the stairs whenever possible

• Blocking out two to three dedicated 30–60 minute sessions each week for structured exercise

• Mixing moderate-intensity exercise (like brisk walking or swimming) with short bursts of vigorous effort (like stair climbs or intervals)

These small changes may seem insignificant, but they add up. Increasing incidental movement and committing to a few heart-rate-raising sessions a week can bring you closer to the activity levels shown to support better cardiovascular, metabolic and mental health.