How Much Exercise Should I Be Doing?

Your Guide to Meeting the Australian Physical Activity Guidelines

A question we hear every single day at The Active Studio is:
“How much exercise should I be doing?”

It’s a great question—and the answer matters more than you might think. Whether you’re working toward strength, managing a health condition, or simply trying to stay healthy as you age, understanding the recommended amount of exercise can help you reach your goals more effectively.

What Do the Australian Guidelines Say?

According to the Australian Physical Activity Guidelines, all adults should aim for:

• At least 150 minutes of moderate-intensity aerobic activity per week (e.g. walking, cycling, swimming)
• A minimum of 2 sessions of resistance (strength-based) exercise each week
• Older adults should also include balance and mobility exercises on most days

These guidelines aren’t just for elite athletes—they’re for everyone. They help reduce the risk of chronic disease, improve quality of life, and keep you moving with confidence as you age.

What Does This Actually Mean in Real Life?

Let’s break it down into the types of activity you need:

Aerobic Activity (Cardio)

This is any activity that gets your heart rate up and your body moving continuously—think walking, dancing, swimming, or riding your bike.

• Aim for 150 minutes per week, or about 30 minutes on 5 days
• Intensity should be moderate, or about a 6–8/10 effort
• Use the “talk test”—you should feel slightly puffed, but still able to hold a conversation

💡 If it feels too easy, you might not be getting the full benefit!

Resistance Training (Strength)

This includes exercises that strengthen your muscles using body weight, bands, free weights, machines, or Pilates.

• Aim for 2 sessions per week for all adults
• Older adults should aim for some strength and balance work on most days
• It should feel somewhat challenging, but safe
• Exercises should be tailored to your goals and health conditions (e.g. osteoporosis, arthritis)

💡 Strength training isn’t just about lifting heavy weights—it’s about working with resistance in a safe, progressive way.

Learn more about our tailored exercise services

I Only Do 1 Class a Week – Is That Enough?

We hear this one a lot:

“I do one session per week at The Active Studio and walk the rest of the week—is that enough?”

Unfortunately, the short answer is no. One session per week, even when combined with some walking, usually isn’t enough to elicit meaningful improvements in strength, function, or injury management.

That’s why we typically recommend using your face-to-face sessions to focus on targeted resistance training and completing your aerobic activity independently.

Not sure how to fit it all in? We have solutions for that! Whether it’s adding another session, developing a home program, or modifying your plan—we can help.

Chat to your EP at your next session or book a consult

Summary: Exercise Guidelines at a Glance

No matter your age or fitness level, movement matters—but how much and what type of movement matters too. At The Active Studio, our Accredited Exercise Physiologists (Active EPs) are here to guide you with expert, personalised support that fits your life and your goals.