How Much Exercise Should I Be Doing?

Starting a fitness journey can be both exciting and confusing. A common question that I get get asked by newbies is: “How much exercise should I be doing?

According to the “Physical Activity and Exercise Guidelines for All Australians“ issued by the Australian Government, adults should be:

  • Active on most (preferably all) days, to weekly total of 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous activity or an equivalent combination of both;
  • Strength train at least 2 days a week; and
  • Minimise and break up long periods of sitting.

Let’s break down their recommendations, so you can easily understand how much exercise you need to aim for each week.

1.    Get Moving
Your body is designed to move. You should aim for at least 2.5 to 5 hours of moderate-intensity exercise every week (or around 30 minutes every day). If you prefer a more intense workout, you can go for 1.25 to 2.5 hours of vigorous-intensity exercise instead. The choice is yours! Think brisk walking, jogging, cycling, swimming, or joining aerobic classes. If you’re time poor, you can do 15 minutes of exercise in the morning and 15 minutes of exercise after work.

2.    Strengthen Your Muscles
To keep your muscles strong, try to include strength training activities on two or more days each week. You can use weights, your bodyweight, or resistance bands. Focus on working major muscle groups, like your legs, arms, chest, back, abdomen and shoulders. It’s all about building up your strength! Don’t forget about flexibility and balance! These exercises help with joint mobility and preventing falls, especially for adults 60 years old and above. Try stretching, yoga, Pilates, or tai chi. Also, incorporate balance exercises like standing on one leg or walking heel-to-toe.

3.    Minimise Sitting
Your body is not designed to sit for long periods. If you work in an office, get up and move around, even if it’s just light activity. The goal is to avoid being sedentary for too long. Stay active throughout the day.

So, whether it’s a brisk walk, resistance training, stretching, or finding ways to avoid sitting too much, you’re on your way to a healthier and happier lifestyle. Get out there, enjoy the process, and make exercise a regular part of your routine. Your body and mind will thank you.

If you are still not sure where to start, contact us and we can help tailor an exercise plan to your needs and fitness level, and work around any injuries or health issues that you may have.

Health Jigsaw is a mobile personal and fitness training business based in Kettering, Tasmania. We have been helping clients get fitter, stronger, faster and healthier since 2004. Apart from putting together effective workouts, we can help you with nutritional advice. A healthy lifestyle is not just about exercising – nutrition plays a big part too. You will not get results unless you are committed to both exercise and nutrition.



Andrew is the owner and principal trainer of Health Jigsaw. He is a highly sought-after trainer and has been a personal trainer since 1997. Andrew has previously worked in a five-star luxury resort, large and small fitness centres and an exclusive personal training studio.

You may also like...