How Much Movement Do We Need Each Week?

Movement is not an extra task to squeeze into life. For a toddler, it is how the world is discovered. For a teenager, it can protect confidence and mood. For an older person, it may preserve the freedom to rise from a chair, walk outside and remain independent. Across every age, regular activity supports the heart, brain, bones, muscles, sleep and the ability to enjoy everyday life.[6,7]

Toddlers aged one to two need at least three hours of movement spread across every day—about 21 hours each week. This is not exercise in the adult sense. It is crawling, walking, climbing, dancing, chasing and exploring. Long periods strapped into a pram or chair should be broken up.[1]

Preschoolers aged three to five also need at least three active hours each day, or 21 hours weekly. At least one hour a day—seven hours a week—should be energetic play that makes them breathe faster, such as running, jumping, dancing or ball games. Play builds strong bodies, but it also builds courage, coordination and curiosity.[1]

Children aged five to twelve need at least 60 minutes of activity that raises the heartbeat every day: seven hours across the week. On at least three days, this should include harder play that strengthens muscles and bones, such as running, climbing, skipping, sport or playground activity.[2]

Teenagers need the same weekly minimum: seven hours of moderate-to-hard activity, with stronger muscle-and-bone activity on three days. Yet 83% of Australian 15- to 17-year-olds do not meet the activity recommendation. Movement can support sleep, concentration, friendships and emotional wellbeing at a time when life can feel overwhelming.[2,5]

Men need at least 150 minutes of moderate activity each week, or 75 minutes of harder activity, with strength work on two days. Brisk walking, cycling, swimming, gym work, sport and active jobs all count. Building toward 300 moderate minutes can bring further benefit.[3,6]

Women have the same basic target: at least 150 moderate minutes weekly, or 75 vigorous minutes, plus strength work twice a week. Pregnancy, recovery after birth, illness and caring demands may change what feels possible, but safe movement still matters. Starting gently is worthwhile.[3,6,7]

Older adults need at least 150 minutes of moderate activity each week, strength work on two days, and balance or coordination practice on three days. Walking, gardening, tai chi, dancing and repeated chair-rises can help protect mobility and reduce falls.[4,6]

Research shows the greatest health gain often comes when someone moves from doing nothing to doing something. Begin with five minutes. Walk with someone you love. Play on the floor. Take the stairs. Movement is not about earning your worth. It is one way of protecting the life you still want to live.[6,8]

References

1. Australian Government Department of Health, Disability and Ageing. Recommendations for infants, toddlers and preschoolers (birth to 5 years). Updated 13 March 2026.

2. Australian Government Department of Health, Disability and Ageing. Recommendations for children and young people (5 to 17 years). Updated 13 March 2026.

3. Australian Government Department of Health, Disability and Ageing. Recommendations for adults (18 to 64 years). Updated 3 June 2026.

4. Australian Government Department of Health, Disability and Ageing. Recommendations for older adults (65 years and over). Updated 16 March 2026.

5. Australian Government Department of Health, Disability and Ageing. About physical activity. Updated 16 March 2026.

6. World Health Organization. WHO guidelines on physical activity and sedentary behaviour. Geneva: WHO; 2020.

7. World Health Organization. Physical activity fact sheet. Updated 26 June 2024.

8. Australian Government Department of Health, Disability and Ageing. Australian 24-hour movement guidelines for adults and older adults: final report. 2026.