Active ageing · General information
Turn the movement guidelines into a week that fits
Australia’s 2026 recommendations combine moderate activity, strength, balance and mobility, light movement, less sitting and consistent sleep.
Start with context
Look for the pattern, not one isolated moment
The target is not one perfect workout. It is a pattern across the week. For many older adults, a useful starting point is to identify what they already do, which daily task has become harder and where a small repeatable block of movement can fit safely.
- You sit for long periods without a movement break
- Walking distance or pace has gradually reduced
- Getting up from lower chairs takes more effort
- Balance feels less automatic during turns or on uneven ground
A practical response
Four steps to make the next action clearer
Map a normal day
Write down sitting periods, usual walks, stairs and household movement. Start with the real baseline rather than an idealised exercise week.
Choose four movement ingredients
Include an activity that raises breathing, strength work, balance or coordination practice and several lighter movement breaks. One activity can serve more than one purpose.
Build gradually
Increase one variable at a time: minutes, repetitions, frequency or difficulty. A plan that can be repeated is more useful than one exhausting session.
Review the effect
Notice recovery, pain, breathlessness, confidence and whether daily tasks are changing. Adjust rather than abandoning movement after a difficult day.
At home
Make the routine easier to repeat
- Use a stable support if balance exercises require it
- Keep frequently used walking routes well lit and clear
- Place movement prompts near an existing daily routine
- Choose footwear and surfaces that suit the activity
Common questions
Do I have to complete 30 minutes at once?
The current recommendation is 30 minutes or more of moderate-to-vigorous activity on most days, but a safe starting plan can use shorter blocks and build gradually.
Does walking cover everything?
Walking can contribute to aerobic and functional activity, but separate strength and balance work is still important.
What if I cannot meet the full recommendation?
Do what is safe and achievable now. Replacing some sitting with light activity can still be a useful step, and individual advice can help adapt the plan.
Sources and further information
- Australian Government recommendations for adults 65 and over
- Australian Government: about physical activity
Reviewed 23 August 2026. This page provides general education and cannot assess an individual, diagnose a condition or replace advice from a treating health professional.