Understanding Australia’s New 24‑Hour Movement Guidelines: What They Mean for Your Health

The Australian Government has updated its national movement guidelines — and they’re more holistic than ever. Instead of focusing only on exercise, these guidelines look at your entire day: how much you move, how long you sit, and how well you sleep.

As physiotherapists, we love this approach because it reflects what we see clinically every day: your body thrives when movement, rest, and recovery work together.

Whether you’re an adult trying to stay active, a parent supporting your child’s development, or someone managing a chronic condition, these guidelines offer clear, practical direction.

🌿 Why 24‑Hour Guidelines?

The Australian Government developed these recommendations after reviewing global evidence on physical activity, sedentary behaviour, and sleep. The message is simple:

Your health isn’t shaped by one workout — it’s shaped by how you spend all 24 hours. 

This means:

• Moving your body regularly

• Breaking up long periods of sitting

• Getting enough high‑quality sleep

• Balancing light, moderate, and vigorous activity

👶 For Infants, Toddlers & Preschoolers (Birth to 5 Years)

Early movement builds coordination, strength, and confidence.

Key recommendations:

• Infants: Floor‑based play + at least 30 minutes of tummy time daily

• Toddlers & Preschoolers: At least 3 hours of activity, including energetic play

• Screen time: None for under 2; max 1 hour/day for ages 2–5

• Sleep: 11–17 hours depending on age (including naps)

  
  

🧒 For Children & Young People (5–17 Years)

This age group needs a mix of aerobic activity, strength, and plenty of movement variety.

Key recommendations:

• At least 1 hour/day of moderate to vigorous activity

• Vigorous activity at least 3 days/week

• Strength work at least 3 days/week

• Limit sitting time and break up long periods

• Screen time: No more than 2 hours/day

• Sleep: 8–11 hours depending on age

  
  

🧍‍♀️ For Adults (18–64 Years)

This is where most of your clinic audience sits — and the guidelines are refreshingly achievable.

Key recommendations:

• 30+ minutes of moderate to vigorous activity on most days

• Strength training at least 2 days/week

• Functional movement (balance, coordination, mobility) 3+ days/week

• Several hours of light activity daily

• Break up sitting time as often as possible

• Sleep: 7–9 hours of good‑quality sleep with consistent routines

  
  

🤰 For Pregnancy

Movement during pregnancy supports both mum and bub — and reduces common discomforts.

Key recommendations:

• Be active on most (preferably all) days

• Aim for 2.5–5 hours moderate or 1.25–2.5 hours vigorous activity weekly

• Include pelvic floor exercises

• Strength training at least 2 days/week

• Minimise and break up sitting time

  
  

👵 For Older Adults (65+)

The focus shifts toward maintaining independence, mobility, and confidence.

Key recommendations:

• 30+ minutes moderate to vigorous activity most days

• Strength training 2+ days/week

• Functional activities (balance, coordination, mobility) 3+ days/week

• Several hours of light activity daily

• Sleep: 7–8 hours of good‑quality sleep

  
  

💙 For People With Disability or Chronic Conditions

The guidelines remain similar but emphasise tailoring activity to individual ability and health status.

Key recommendations:

• Moderate to vigorous activity most days

• Strength training 2+ days/week

• Functional movement 3+ days/week

• Several hours of light activity

• Break up sedentary time

• Prioritise good‑quality sleep with consistent routines

  
  

🧠 What This Means for You — From a Physio’s Perspective

These guidelines reinforce what we already know clinically:

1. Movement doesn’t have to be “exercise” to count

Light activity — walking the dog, gardening, cleaning, playing with kids — is incredibly valuable.

2. Sitting less is just as important as exercising

Breaking up long sitting periods can reduce pain, stiffness, and metabolic risk.

3. Sleep is part of your health plan

Poor sleep increases pain sensitivity, slows recovery, and reduces motivation to move.

4. Strength training is essential at every age

It supports joint health, bone density, metabolic function, and injury prevention.

5. Small changes add up

You don’t need a perfect routine — you just need consistency.

🏃‍♂️ How to Start Applying the Guidelines Today

Here are simple ways to bring the 24‑hour approach into your daily life:

• Add a 10‑minute walk after meals

• Stand up every 30–45 minutes

• Swap one screen‑based activity for something active

• Build two strength sessions into your week

• Set a consistent bedtime

• Use movement “snacks” — 2–3 minutes of stretching or mobility throughout the day