1. The National Physical Activity Guidelines

2. Regular physical activity can: Help prevent heart disease, stroke and high blood pressure Reduce the risk of developing type 2 diabetes and some cancers Help build and maintain healthy bones, muscles and joints reducing the risk of injury Promote psychological wellbeing Why do physical activity?

3. Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. Be active on most, preferably all, days every week. Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity each week. Do muscle strengthening activities on at least 2 days each week. Physical Activity Guidelines Sedentary Behaviour Guidelines Minimise the amount of time spent in prolonged sitting.

4. Consider opportunities at work: e.g. stand during meetings/toolbox talks, walk to talk to someone rather than use phone/email, rotate tasks during the day Consider opportunities in transit: e.g. consider standing on public transport, park further away from your destination Consider opportunities at home: e.g. do chores whilst watching TV, stand to eat breakfast, gardening Doing any physical activity is better than doing none

5. Cardiovascular exercise e.g. walking, jogging, swimming, rowing and cycling Resistance exercise e.g. strength training such body weight exercises, free and machine weights, pilates Flexibility exercise e.g. stretching, yoga Incidental activity e.g. sitting less, walking to work/shops, gardening, housework Be active everyday in as many ways as you can

6. Accumulate 150 to 300 minutes physical activity each week Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 1/2) hours) of vigorous intensity physical activity, or An equivalent combination of both moderate and vigorous activities, each week. Taken from Fitness Australia www.fitness.org.au Moderate Intensity

7. Do muscle strengthening activities on at least 2 days each week. Regular muscle strengthening activities will help to: Manage blood pressure, blood sugar and blood cholesterol levels. Prevent and control heart disease and type 2 diabetes. Improve posture, mobility and balance. Reduce the risk of falls and injury. Maintain your ability to do everyday tasks. Examples of muscle strengthening exercises: Body weight exercises (push-ups, squats or lunges). Household tasks (lifting or carrying). Structured resistance training (gym). Taken from Fitness Australia www.fitness.org.au High Intensity

8. Minimise the amount of time spent in prolonged sitting. Break up long periods of sitting as often as possible. Sedentary Behaviour Guidelines

9. Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount. Be active on most, preferably all, days every week. Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes ( 1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Do muscle strengthening activities on at least 2 days each week. Minimise the amount of time spent in prolonged sitting. Break up long periods of sitting as often as possible. Tips to take away