A guide to movement at every age

How much exercise can our bodies handle while training? The answer is different depending on your age, and this goes for everyday movement too.

Health and Wellbeing Queensland’s Chief Executive, Dr Robyn Littlewood believes while Queenslanders are great movers, we can all be a little more aware of what kind of exercise our bodies need at different ages, especially when preparing for an activity you may not have done before, such as a marathon or half marathon.

‘Whether we’re taking care of our own bodies, our children’s bodies or looking out for our friends and family, Queenslanders should know we need different amounts and types of exercise and intensity, depending on our age,’ said Dr Littlewood.

So how much should we be moving? Here’s the cheat sheet, thanks to the Australian Government Department of Department of Health, Disability and Ageing.

Supporting the pre-teen and teen titans

Children and young people aged from 5 to 17 years should maintain moderate to vigorous activity for 60 minutes a day. This can be achieved through a number of enjoyable activities including incidental exercise, general play and organised sport.

Incidental exercise such as walking to-and-from school can count, as well as a good old fashioned game of chasey or riding bikes in a safe environment.
Cardio activities can be achieved through organised sport like football, netball, dancing and swimming.
Muscle strengthening exercises, can be achieved through climbing, weight lifting, yoga and body-weight exercises.
Bone strengthening exercises can be achieved through gymnastics, star-jumps and jumping rope activities.
At least 3 days a week, focus should be given to activities (listed above) that strengthen muscle and bone.
This age group needs 8 to 11 hours of uninterrupted sleep.

Elevating adult activity

Adults aged 18 to 64 are advised to be active most days, preferably every day, and aim for moderate to vigorous intensity physical activity for at least 2.5 hours each week. Just like children, adults should aim for a combination of cardio, muscle and bone strengthening activities each week.

Aim to include:

Vigorous physical activity like jogging, cycling or organised sport
Moderate activity such as a brisk walk, mowing the lawn, washing the car, gardening or even housework!
Muscle-strengthening activities on 2 or more days per week, like Pilates or climbing stairs
Functional activities on 3 or more days per week, targeting mobility, balance, and coordination
Light-intensity physical activity for several hours per day, to limit time spent sitting and break up long periods of sedentary behaviour
Aim for 7 to 9 hours of sleep each night, with a good regular bed time and wake up.

Keeping active is for all ages!

For adults over 65 it’s recommended you get at least 30 minutes of moderate to vigorous physical activity every day (or 2.5 hours each week).

Older adults should aim for a combination of cardio, muscle and bone strengthening activities each week.
Aim for at least 2 days a week of muscle strengthening exercises and a focus on activities that improve balance such as dancing and standing on one foot.
Incidental exercise such as taking the stairs, carrying shopping bags, gardening and housework can count
To increase cardio activity, try brisk walking, swimming, aqua aerobics, golf, or a low-impact sport like walking football (yes, it’s a thing!)
Include muscle and bone-strengthening exercises such as lifting weights, yoga or Pilates.
Aim for 7 to 8 hours of sleep each night, with a regular bed time and wake up.

Keeping our bodies fit and healthy at every age is incredibly valuable for our mental and physical wellbeing. So Queenslanders, no matter your age, ability, or fitness level, get out there and get moving!

As important as moving more is resting well. Read our blogs:

• Walking is a super-powered exercise activity, here’s why
• Motivation versus routine: which is more effective for moving more?
• 11 ways to get exercise into your day
• The Power of Zzzzs: why sleep is a valuable part of children’s wellbeing
• Children’s bedtime matters for healthy weight
• Is sleep THAT important?

See the Australian Government, Department of Health, Disability and Ageing 24-hour movement guidelines for all Australians.

Sources

Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines for all Australians [Internet]. 2026 [cited 2026 March 20]. Available from: https://www.health.gov.au/topics/physical-activity/24-hour-movement-guidelines-for-all-australians?language=en