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Physical activity recommendations

The amount and type of physical activity recommended differs for adults and children.

Adults

The Cancer Council WA supports the National Physical Activity Guidelines for Adults.  In essence, these recommend you:

  • Think of movement as an opportunity, not an inconvenience
  • Be active every day in as many ways as you can
  • Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all days
  • Also enjoy some regular vigorous exercise for extra health and fitness.

For additional benefits such as cancer prevention and weight loss the more active you are the better.  Therefore as fitness improves aim for at least 60 minutes of moderate-intensity activity or 30 minutes of vigorous-intensity activity every day.

How do I know the intensity of the activity I am doing?

Use the talk test.  During light-intensity activity you should be able to sing.  During moderate-intensity activity (such as walking, mowing the lawn, swimming) you should be able to carry on a conversation comfortably and during vigorous-intensity activity (such as running, cycling uphill) you should be too out of breath to carry on a conversation.

Do I need to see my doctor before starting an exercise program?

  • If you are well and do not have any medical concerns or questions and plan to be physically active at moderate-intensity for 30 minutes you do not need to consult with your doctor prior to beginning.
  • If you have any cardiovascular symptoms (eg chest pain) or a history of cardiovascular disease, respiratory disease, diabetes, other active chronic disease, any medical concern or you are pregnant, you should consult your doctor prior to increasing the intensity or duration of your activity.
  • If you have any doubts or concerns at all about starting or increasing your activity levels you should consult your doctor.

Children

Children and young people need more exercise than adults.  The National Physical Activity Guidelines for Children (5-12) and The National Physical Activity Guidelines for Children (12-18) recommend that children and young people should:

  • Do at least 60 minutes (and up to several hours) of moderate to vigorous physical activity every day, and
  • Spend no more than two hours a day using electronic media for entertainment (such as TV, computer games, internet), particularly during daylight hours.