EXERCISE VOLUME RECOMMENDATIONS.
Exercise is medicine.
Why Exercise Volume Matters
Staying active is crucial for maintaining good health and overall well-being. According to the Australian Department of Health, their are recommended exercise guidelines for all ages. Whether you're a seasoned athlete or just starting your fitness journey, knowing how much exercise is enough can make a significant difference.
Staying active is essential for good health, longevity, and overall wellbeing, but how much exercise is enough? Should you aim for daily workouts, or is a few times a week sufficient? Does it vary depending on your fitness level, age, or specific health goals?
At JY Exercise Physiology in Upper Mount Gravatt, I help individuals of all fitness levels create safe, effective, and personalised exercise routines that support their health and lifestyle. Understanding the optimal exercise volume like how much, how often, and at what intensity, are key to preventing injuries, improving strength, and enhancing overall health.
In this guide, we’ll break down the recommended exercise volume for maintaining health and wellbeing, covering:
✔ How much cardio, strength, and mobility training you need
✔ The importance of exercise intensity and progression
✔ How to balance exercise and recovery
✔ Tips for staying consistent and motivated
Whether you're new to exercise, recovering from an injury, or looking to refine your routine, this guide will help you train smarter, not harder.
Exercise Guidelines for Different Age Groups
Maintaining an active lifestyle is essential for overall health at any age. Here’s a breakdown of recommended exercise guidelines based on age group, according to the Australian Department of Health.
Exercise Guidelines for Adults (18-64 Years)
To stay healthy, adults should aim for:
✅ 150–300 minutes of moderate-intensity aerobic exercise per week OR 75–150 minutes of vigorous-intensity aerobic activity.
✅ Strength training at least twice a week, targeting major muscle groups.
✅ Regular mobility and flexibility exercises to maintain movement and prevent stiffness.
These are the minimum recommendations—your needs may vary based on age, fitness level, and health conditions.
Exercise Guidelines for Older Adults (65+ Years)
For adults 65 and over, the guidelines are similar but with added focus on balance and fall prevention:
✅ Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Shorter bouts of 10-20 minute sessions are recommended.
✅ Strength training is crucial for maintaining independence and functional strength, at least two days per week focusing on full-body movement and range of motion.
✅ Balance & flexibility exercises (e.g., yoga, tai chi) should be done at least twice a week to reduce fall risk.
Exercise Guidelines for Children & Adolescents (5-17 Years)
Kids and teens need more movement to support healthy growth and lifelong habits:
✅ At least 60 minutes of moderate to vigorous physical activity daily, including sports, running, and active play. This can be done in shorter bouts.
✅ A mix of aerobic and anaerobic activities to develop endurance, strength, and coordination.
✅ Muscle & bone-strengthening activities (e.g., climbing, running, jumping, team sports, or weight training) at least three days per week.
By following these guidelines, people of all ages can improve their health, mobility, and overall well-being.
Strength training is important.
Cardiovascular Exercise
Cardio exercise is essential for heart health, endurance, and metabolic function. The right volume depends on your goals. For general health, aim for 150–300 minutes of moderate-intensity cardio per week. This can be 30–60 minutes, 5 days a week. Activities like:
Brisk walking
Cycling
Swimming
Dancing
Low-impact aerobics
OR
If you prefer higher-intensity training, you can do 75–150 minutes per week of activities like:
Running or sprinting
Rowing or swimming at high intensity
HIIT (High-Intensity Interval Training)
Jump rope
For weight loss or increased fitness:
Higher volumes of cardio (250–300+ minutes per week) may be beneficial.
For managing chronic conditions (osteoarthritis, heart disease, diabetes):
Lower-impact cardio, such as walking, water exercises, or cycling, is recommended 3–5 times a week.
Tip: If you’re short on time, HIIT workouts (20–30 min) can be just as effective as longer, steady-state cardio.
Strength Training
Strength training is vital for muscle health, bone density, metabolism, and injury prevention. For general health:
2–3 strength training sessions per week, targeting major muscle groups (legs, back, chest, core, shoulders, arms).
8–12 repetitions, 2–4 sets per exercise, using weights, resistance bands, or bodyweight exercises.
For muscle growth and strength:
3–5 sessions per week with heavier resistance and lower reps (4–8 reps).
Progressively increase weights while maintaining good form.
For injury prevention and rehab:
Lower resistance, higher reps (12–15+ reps)
Focus on controlled movements with proper joint alignment.
Exercises may include banded exercises, bodyweight strength, and unilateral movements.
Tip: Strength training is essential as we age, it reduces the risk of falls, improves bone density, and helps prevent age-related muscle loss.
Mobility & Flexibility Routine
Maintaining joint mobility and flexibility is often overlooked but is crucial for reducing stiffness, improving posture, and preventing injuries. For general health:
Daily mobility exercises (5–10 min) to maintain movement.
Stretching 2–3 times a week for major muscle groups.
Yoga, Pilates, and Tai Chi are excellent for flexibility and balance.
For injury prevention and rehabilitation:
Gentle daily stretches for tight or problematic areas.
Dynamic warm-ups before workouts and static stretching after.
Tip: Mobility work can be done in short sessions throughout the day (hip openers while watching TV, shoulder stretches at your desk).
Benefits of Meeting Exercise Recommendations
Regular physical activity has numerous benefits, including:
Improved cardiovascular health, reducing the risk of heart diseases, stroke, and high blood pressure.
Weight management, to help maintain a healthy weight and prevent obesity.
Mental health, release endorphins to reduce symptoms of depression, anxiety, and improves overall mood.
Strengthens bones and muscles, reducing the risk of osteoporosis and falls in older adults.
Chronic Disease Prevention with lowers the risk of developing chronic conditions such as type 2 diabetes and certain cancers.
By following the Australian Department of Health Guidelines you can significantly improve your overall health and well-being, reduce the likelihood of developing chronic diseases. The key is to build a structured routine into your daily lifestyle so it becomes a mandatory task, just like brushing your teeth. Remember, the key is to stay active, have fun, and make physical activity a regular part of your lifestyle. Exercise is medicine.
How to Stay Consistent & Make Exercise a Habit
Many people struggle with consistency. Here’s how to make exercise a long-term habit:
✅ Find activities you enjoy. Exercise shouldn’t feel like a chore. Try different activities (walking, dancing, Pilates, resistance training).
✅ Set realistic goals. Start with small, achievable targets (Walk 15 minutes, 3 times a week and gradually increase).
✅ Make it part of your routine. Schedule workouts like appointments. Morning workouts, lunch break walks, or post-dinner stretches can help build consistency.
✅ Train with an expert. Working with an Exercise Physiologist in Upper Mount Gravatt can help ensure safe, effective progress tailored to your needs.
✅ Track your progress. Keeping an exercise log or using fitness apps can help you stay motivated.
Start a Routine Now
If you're unsure where to start, we’re here to help. Let’s create a plan that fits your lifestyle and keeps you moving safely and confidently. At JY Exercise Physiology, I can help you create a personalised exercise plans to help you stay active, build strength, and improve overall wellbeing, whether you're new to exercise, managing a chronic condition, or looking to refine your training.
Stay active, stay strong, and take control of your health with JY Exercise Physiology in Upper Mount Gravatt!
Call +61 421 967 711
