How active we are throughout the day has a big impact on how we feel and our health.

It doesn’t take a gym membership to live an active and healthy life. Small changes you make today will have you feeling better and improve your health.

The basics you should know

  • Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. Read our tips on small steps you can take to get started.
  • The Australian Department of Health recommends adults get at least 30 minutes of moderate intensity activity on 5 days of the week. That means activities that take a bit of effort, but you can still have a conversation while doing them – like a brisk walk, dancing or even taking the stairs. Take a look at our tips for fitting this activity into your day.
  • At least 75 minutes a week of vigorous activity is recommended for adults looking for a bit of a challenge. This means activities that make you puff – like jogging or competitive sports.
  • Being active makes you feel better – physically and mentally. It also reduces the risk of many health problems, such as heart disease, type 2 diabetes, anxiety, depression, unhealthy weight gain and even some cancers.

Free programs

There is plenty of help available to get you started:

  • Free coaching and information service – get information over the phone or sign up for your own personal coach to help you stay motivated, set goals and give you tips on easy ways to be more active.
  • Programs for over 50s – staying physically active is the single most important thing you can do to stay fit and independent, as you get older. Find out about programs near you that can help you stay active.
  • Aboriginal programs – find information and support that is relevant to you or sign up for the NSW Knockout Health Challenge.