Australian Physical Activity Guidelines (2026): A Plain-English Guide
Published 26 October 2026 · Updated 30 October 2026
Photo: Kgbo, CC BY-SA 4.0, via Wikimedia Commons.
Australia's physical activity guidelines are now 24-hour movement guidelines. Instead of only telling you how much exercise to do, they cover how you spend your whole day: physical activity, sitting and sleep. The adult guidelines were updated in 2026. They add new recommendations for light activity and balance, and, for the first time, companion guidance in the official guidelines report with a daily step target of 7,000 or more steps for people who track their steps.
Here's what the guidelines say for each age group, what changed, and how to meet them without overhauling your life.
The adult guidelines (18 to 64 years) at a glance
According to the Australian Government's recommendations for adults, in each 24-hour period adults should aim for:
The guidelines say to be active most days, preferably every day, with a variety of activities at different intensities. Recommendations for adults.
| Area | Recommendation |
|---|---|
| Moderate-to-vigorous activity | 30 minutes or more on most days |
| Muscle strengthening | 2 or more days per week |
| Mobility, balance and coordination | 3 or more days per week |
| Light activity | Several hours every day |
| Sitting | Limit sedentary time and break up long periods as often as possible |
| Sleep | 7–9 hours of good-quality sleep |
The 10,000 Steps program at CQUniversity notes that 30 minutes on most days adds up to 2.5 hours or more per week of moderate-to-vigorous activity.
The 7,000-step companion statement
The official guidelines report includes "companion statements" that help people put them into practice. One reads: "For those who are able and track daily steps, aim for 7,000 or more steps per day." According to 10,000 Steps, Australia is the first country to include a specific step number in its physical activity recommendations.
The figure comes from evidence such as a 2025 Lancet Public Health meta-analysis. It found most health benefits were reached at around 7,000 steps a day, including lower risks of death, heart disease, dementia and falls. For more detail, see our guide on how many steps a day you need.
What changed in 2026?
According to Professor Corneel Vandelanotte's summary for 10,000 Steps, the main changes for adults are:
- A full 24-hour approach. Physical activity, sedentary behaviour and sleep now sit in one guideline.
- Light activity counts. For the first time, adults are encouraged to do several hours of light-intensity activity every day, such as easy walking, chores and standing tasks.
- Balance for everyone. Activities for mobility, balance and coordination on three or more days a week were previously recommended only for older adults. Now they apply to all adults.
- A step target. The 7,000-step companion statement described above.
The core of 30 minutes or more of moderate-to-vigorous activity on most days, plus strength work on two or more days, is essentially the same as before.
Older adults (65 years and over)
The recommendations for older adults mirror the adult ones:
- 30 minutes or more of moderate-to-vigorous activity on most days
- muscle strengthening on 2 or more days per week
- mobility, balance and coordination activities on 3 or more days per week
- several hours of light activity daily
- limit sitting and break it up often
- 7–8 hours of good-quality sleep with consistent bed and wake times.
The guidance also notes that some activities count toward more than one recommendation. Walking up and down stairs, for example, contributes to both moderate activity and functional activity.
Children and young people (5 to 17 years)
For school-aged children and teens, the Department of Health recommends:
- at least 60 minutes a day of moderate-to-vigorous activity. More is better, and it can be split into shorter sessions.
- vigorous activities and muscle- and bone-strengthening activities on at least 3 days a week, as part of the 60 minutes
- several hours of light activity each day, such as walking to school, walking the dog or playing at the park
- no more than 2 hours of recreational screen time a day, not counting schoolwork
- sleep of 9–11 hours (ages 5–13) or 8–10 hours (ages 14–17).
There are also separate guidelines for infants, toddlers and preschoolers, pregnancy, people with disability and people with chronic conditions. You can find them on the 24-hour movement guidelines hub.
How walking helps you meet the guidelines
Walking is the easiest way to tick several boxes at once:
| Guideline | How walking helps |
|---|---|
| Moderate-to-vigorous activity | A brisk walk, or any walk with hills, counts |
| Light activity | Easy strolls, walking meetings and errands on foot |
| Mobility, balance and coordination | Trails with roots, rocks and steps; stairs count too |
| Sitting less | A walk is the simplest way to break up a long sitting session |
| Step target | The companion guidance in the official guidelines report recommends 7,000 steps a day, which is achievable with a couple of short walks plus normal moving around |
A sample week for a busy adult
- Mon–Fri: a 30-minute brisk walk at lunch or after work, plus a stand-up break every hour.
- Tue & Thu: 15 minutes of bodyweight strength work, such as squats, lunges and push-ups.
- Sat: a 1–2 hour trail walk with hills or steps for balance and coordination.
- Sun: an easy family walk or bike ride.
- Every night: aim for 7–9 hours of sleep.
Make the guidelines feel less like homework
Guidelines are easier to follow when they're fun. That's the idea behind Active Quests, which turns real walking trails into GPS check-in quests. You choose a trail, walk to each checkpoint, check in on your phone and earn ACTIVE Coins as you complete quests.
A hilly city track like Brisbane's Mount Coot-tha Summit Track covers moderate activity and balance in one go. Our Mt Coot-tha summit track guide has the details. Or browse all trail quests.
Related guides
- How Many Steps a Day? Australia's New 7,000 Target
- Benefits of Walking: 9 Evidence-Backed Reasons to Walk
- Walking for Mental Health: What the Research Shows
Frequently asked questions
What are the Australian physical activity guidelines for adults?
Adults aged 18–64 should do 30 minutes or more of moderate-to-vigorous activity on most days. They should also do muscle strengthening on 2 or more days, balance and coordination activities on 3 or more days, several hours of light activity daily, limit sitting, and get 7–9 hours of sleep.
What are the 24-hour movement guidelines?
They are Australia's current physical activity guidelines. They cover the whole day, combining recommendations for physical activity, sedentary behaviour and sleep.
Do the Australian guidelines recommend 10,000 steps?
No. The official 2026 guidelines report includes companion guidance that people who track steps should aim for 7,000 or more steps per day.
How much exercise should children do in Australia?
Children and young people aged 5–17 should do at least 60 minutes of moderate-to-vigorous activity every day. That should include vigorous and strengthening activities on at least 3 days a week, along with several hours of light activity and no more than 2 hours of recreational screen time.
Are the guidelines different for older Australians?
They are very similar to the adult guidelines. The main difference is the sleep recommendation of 7–8 hours for adults aged 65 and over, instead of 7–9.
Does walking count as moderate exercise?
Yes, when it is brisk enough to raise your heart rate and breathing. The guidelines note that walking up and down stairs counts toward both moderate activity and the mobility, balance and coordination recommendation; uneven trails can add an extra balance challenge.
The bottom line
The Australian physical activity guidelines boil down to this: move more, sit less, sleep well and add some strength and balance work. Walking can carry a lot of that load. If you'd like a fun way to rack up the minutes, Active Quests is on the App Store.
Sources
- Australian 24-Hour Movement Guidelines for adults (18 to 64) and older adults (65+), official report (PDF), health.gov.au
- Australian Government Department of Health, Disability and Ageing: 24-hour movement guidelines for all Australians, including adults, older adults and children and young people
- 10,000 Steps (CQUniversity): Unpacking Australia's new 24-hour movement guidelines
- Ding M et al. Lancet Public Health 2025. doi:10.1016/S2468-2667(25)00164-1