Developed by the Department of Heatlh and Ageing, the NPAG Guidelines (National Physical Activity Guidelines) are the minimum recommendations for continued health benefits. It is important to remember that these guidelines are not for the attainment of a high level of fitness or sports training. 

For a high level of fitness, have a look at HealthyMedicine's advanced fitness programs.

 

Duration

Frequency

Intensity

Type

Adults

30 minutes of physical activity. The 30 minutes need not be continuous.

5 or more days per week.

Moderate intensity physical activity. For added benefits, vigorous-intensity physical activity is recommended.

Walking or cycling are moderate intensity exercises. But any form of movement of the body should be embraced as an opportunity to improve health.

Children and Youth

60 minutes up to several hours per day. This can be accumulated across the day and does not need to be in sustained bouts.

Children should be active every day.

Children should participate in moderate-to-vigorous- intensity physical activity to complete their guidelines. Extra benefits can be achieved by being vigorously active 60 minutes per week or more.

Children should participate in a range of different types of physical activity.

Older People

At least 30 minutes of physical activity.

Most days of the week.

Moderate- intensity physical activity.

Balance training, gentle exercises such as tai chi and every day house hold duties are recommended.

Overweight or obese people

60 minutes of physical activity to lose weight.  60-90 minutes of physical activity in order to avoid weight regain.

Every day for obese adults. And more than the child is currently completely for obese children.

 

This prescription should be based on age-appropriate activity. Cycling, and water aerobics are recommended.