The Australian Department of Health, Disability and Ageing has released the updated Australian 24-Hour Movement Guidelines for Adults and Older Adults, providing clear, evidence-based recommendations to help Australians improve their overall health and wellbeing. These guidelines highlight the importance of finding the right balance between physical activity, sedentary behaviour and good-quality sleep across each 24-hour day.
What does a healthy 24-hours look like for older adults?
Physical Activity
- At least 30 minutes of moderate-to vigorous-intensity physical activities on most days.
- Muscle-strengthening activities that involve all major muscle groups on 2 or more days per week.
- Functional activities targeting mobility, balance and coordination on 3 or more days per week.
- Several hours of light-intensity physical activity daily.
Sedentary Behaviour
- Minimise long periods of sitting by replacing sedentary behaviour (including recreational screen time) with any type of physical activity where possible.
- Break up extended periods of sedentary behaviour as often as possible – standing, stretching or walking even for a few minutes can make a difference.
Sleep
- Aim for 7-8 hours of good-quality sleep each night with consistent sleeping and waking times -good sleep should feel refreshing and help minimise daytime sleepiness. Brief awakenings during the night are normal, and maintaining a regular sleep schedule can support better rest.
Why movement matters for older adults
The message from the new guidelines is simple: Replacing sitting time with any type of physical activity (even light movement) improves your health.
For older adults, staying active can:
- reduce the risk of falls
- maintain independence
- improve strength, balance and mobility
- boost mood and cognitive wellbeing
- support heart, bone and joint health
Easy and enjoyable ways to get moving
Strength and balance training: Activities like resistance training, weights, tai chi and Pilates help maintain muscle strength and improve stability. Many community centres, councils and gyms offer classes specifically designed for older adults, making it easier to exercise safely and effectively. Visit the Stay On Your Feet® eDirectory to find exercise classes near you.
Water-based exercise: Swimming and aquatic classes are gentle on the joints while helping improve strength, flexibility and balance—all essential for preventing falls and staying active. If you’d like to build confidence in the water, Royal Life Saving WA’s Aqua Skills 55+ offers a free water safety and swimming refresher for adults aged 55 and over.
Everyday functional movement: Gardening, housework, dancing, playing with grandchildren, carrying groceries or taking the stairs all help you stay active and build the functional strength needed to move confidently and independently.
Group activities: Staying active with others not only boosts motivation but also supports wellbeing and social connection. Consider joining group walks, aqua classes, bowls, community exercise groups or seniors’ fitness programs.
Moving Your Body doesn’t have to be complicated – small, consistent steps can have a big impact on your health.
