Australian physical activity and exercise guidelines

Have you ever wondered if you’re getting enough exercise during the week? Daily activity is a vital aspect of our health that is often not placed as a priority. Whether we ‘don’t have enough time in the day’ or our ‘bodies are too sore’, we often find excuses to avoid exercise.  

 As many of us live a stationary life and work at a desk for over 8 hours per day, it’s vital that we highlight the importance of physical activity and the impact that it can have on our physical, but also mental health and wellbeing. 

 Physical activity has an abundance of benefits and has been proven to improve your health including; 

  • Reduce the risk of diseases such as heart conditions, diabetes, etc 
  • Assist weight management 
  • Strengthen bones and muscles 
  • Boost energy and mood 


The amount of physical activity recommended for Australians is dependent on a variety of factors, including age. According to the Australian Department Of Health, adults aged between 18 – 64 years old should be active on most days and should perform: 

  • 2.5 -5 hours per week of moderate-intensity physical activity (Walking, Yoga, Swimming, etc.) 
  • 1.25 to 2.5 hours of vigorous-intensity physical activity (Running, Soccer, etc.)  

Unfortunately, over half of Australian adults aren’t getting the recommended amount of physical activity per week. As a result, this can increase their risk of diseases and injuries. 

While these guidelines are recommendations, it’s essential to understand that everyone’s health and fitness levels are unique and different. While it may be hard to find time in the day to exercise, making small changes in your daily routine to incorporate more physical movement can make a significant difference.  

Incorporating movement into your day.  

Choosing to take the stairs or go for a short walk is an easy, healthy habit swap that allows you to increase your movement throughout the day. While taking the stairs may not seem like a major change, moving your body will significantly improve your muscular and cardio health. Whether you’re a beginner or an experienced gym-goer, any daily movement is better than nothing. 

Here at Progressive, our team are passionate about your activity levels to help you improve your overall health and wellbeing. Our in-house exercise physiology group classes are an effective way to increase your exercise and fitness levels. These classes are tailored to every individual’s needs and goals, making them ideal for those seeking guidance with their fitness, strength and balance. If you’re looking to increase your activity levels and don’t know where to start? Talk to the Progressive team this week.  

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, working in the cardiac rehabilitation program, heart failure service and mental health unit at Nepean Hospital. And at the ACU Exercise and Lifestyle Clinic working with clients with neurological conditions, cancer and chronic musculoskeletal injuries.

Since graduating, Andrea enjoys working with a variety of clients. She has a particular interest in treating musculoskeletal injuries and neurological conditions, striving to help people increase their functional capacity to get them back to work, sport or the things they love doing.