The Australian Government has released its new Australian Movement and Fitness Guidelines 2026. These updated recommendations aim to improve physical activity levels, reduce sedentary behaviour and help Australians live healthier lives.
This is the first of a two-part series examining what these new guidelines actually mean, how they differ from previous recommendations and what they reveal about the current state of health and fitness in Australia.
Part Two will take a more personal approach as I share stories from my work in sport, fitness and the wider community, exploring some of the real-world challenges involved in changing what has increasingly become an unfit and unhealthy nation. Australia was once regarded as one of the healthiest and most active countries in the world. Today, the statistics tell a very different story.
At Fit Education, we have long promoted the importance of lifelong movement, strength training and evidence-based exercise education. Unfortunately, the latest statistics show Australia still has a long way to go.
What Are the New Australian Movement and Fitness Guidelines?
The 2026 Australian Movement and Fitness Guidelines replace recommendations that have been in place for several years.
In my view, they have become more specific, more demanding and more detailed because the previous guidelines simply weren’t achieving their intended outcomes. Too many Australians were ignoring the advice, and our national health statistics continue to move in the wrong direction.
The new guidelines focus on three key areas:
- How much physical activity Australians should perform each week
- The importance of reducing the amount of time spent sitting or lying down
- How much sleep Australians should get each night
The recommendations vary depending on age, life stage and physical capacity.
They are divided into seven categories:
- Infants and toddlers (0–5 years)
- Children and young people (5–17 years)
- Adults (18–64 years)
- Pregnancy
- Older adults (65 years and over)
- People living with chronic disease
- People with disability
For each category the 2026 Australian Movement and Fitness Guidelines recommend a number of factors (see below):
Children and Young People Movement and Fitness Guidelines
| Recommendations | Under 12 months | 1 to 2 years | 3 to 5 years | 5 to 17 years |
| Physical activity | Interactive floor-based play, and at least 30 minutes of tummy time for babies per day. | At least 3 hours of energetic play per day. | At least 3 hours per day, with 1 hour being energetic play. | At least 1 hour of moderate to vigorous activity involving mainly aerobic activities per day. Vigorous activities should be incorporated at least 3 days per week. Several hours of light activities per day. |
| Strength | At least 3 days a week. | |||
| Sedentary time | Do not restrain for more than 1 hour at a time. | Do not restrain for more than 1 hour at a time. | Do not restrain for more than 1 hour at a time. | Minimise and break up long periods of sitting. |
| Sedentary recreational screen time | None. | Under 2 years: None. 2 years: No more than 1 hour per day. | No more than 1 hour per day. | No more than 2 hours per day. |
| Sleep | 0 to 3 months: 14 to 17 hours. 4 to 11 months: 12 to 16 hours. This includes naps. | 11 to 14 hours, including naps. | 10 to 13 hours. Some will still need naps. | 5 to 13 years: 9 to 11 hours. 14 to 17 years: 8 to 10 hours. |
Adults Movement and Fitness Guidelines
| Recommendation | Adults | Older Australians | People with disability | People with chronic conditions |
| Physical activity | Moderate to vigorous intensity physical activities for 30 minutes or more on most days. Muscle-strengthening activities 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. | Moderate to vigorous intensity physical activities for 30 minutes or more on most days. Muscle-strengthening activities 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 | Limit the amount of time spent being sedentary. Break up prolonged periods of sedentary behaviour as often as possible. | |||
| Sleep | 7-9 hours of good quality sleep for adults (7-8 hours for older adults), with consistent bed and wake up times. | Get sufficient, good quality sleep, with consistent bed and wake-up times. | ||
Pregnancy Movement and Fitness Guidelines
How Do These Movement and Fitness Guidelines Differ from Previous Versions?
One of the most significant differences is the increased emphasis on resistance training and muscular strength.
Prior to recent updates, there were no clear strength training recommendations for many population groups. In particular, older Australians were not specifically encouraged to participate in regular resistance exercise despite overwhelming evidence that strength training can improve mobility, reduce falls risk and enhance quality of life.
Modern exercise science now clearly demonstrates that resistance training is one of the most effective tools available for maintaining health and independence across the lifespan. That’s why our programs, such as Fit Education’s Certificate III and IV in Fitness, place significant emphasis on evidence-based exercise prescription and strength training principles.
Compared to previous decades, today’s recommendations are more comprehensive, more structured and ultimately require Australians to move more frequently and with greater intensity. In simple terms, the experts are recommending far more exercise than they once did.
Will Anyone Actually Read the Guidelines?
This is where I start asking difficult questions.
Will the average Australian sit down and read hundreds of pages of research, statistics and academic studies?
Probably not.
Will simply publishing another lengthy report significantly change the habits of people who have spent years being inactive?
Again, probably not.
That doesn’t mean the work isn’t important. The reason these guidelines exist is because Australia’s health statistics have become alarming.
The Sorry State of Health and Fitness in Australia
Let’s look at some confronting facts.
According to the https://www.aihw.gov.au/reports/overweight-obesity/overweight-and-obesity:
- Approximately 2 in 3 Australian adults are overweight or obese.
- Around 36% are overweight and 31% are obese.
- About 1 in 4 children are overweight or obese.
- Roughly 75% of adult men are overweight or obese.
- Approximately 60% of adult women are overweight or obese.
These figures are so concerning that obesity is now recognised as one of Australia’s most significant public health challenges.
I remember reading a study many years ago titled Fat Children Make Fat Adults. While the wording may be blunt by today’s standards, the message remains relevant. Childhood lifestyle habits often carry through into adulthood.
Experts consistently tell us that good nutrition and regular exercise are fundamental to a healthy population. While nutrition deserves a discussion of its own, it is increasingly clear that physical inactivity is a major contributor to our worsening health outcomes.
Australians Are Simply Not Moving Enough
The new guidelines highlight some disturbing statistics about physical activity levels:
- Most children aged 2–14 years are not meeting physical activity recommendations.
- Most exceed recommended screen time limits.
- 83% of young people aged 15–17 years do not meet activity guidelines.
- 80% fail to meet muscle-strengthening recommendations.
- 37% of adults aged 18–64 years do not meet physical activity guidelines.
- 73% fail to meet strength training recommendations.
- 57% of Australians aged over 65 do not meet activity guidelines.
- 84% fail to meet strength-training recommendations.
- 75% of people living with disability do not meet physical activity guidelines.
These numbers reveal a significant disconnect between what we know about health and what we actually do.
The Diseases Most Strongly Linked to Inactivity
The research underpinning the guidelines identifies several major health conditions associated with physical inactivity:
- Type 2 Diabetes
- Coronary heart disease
- Stroke
- Dementia
- Several forms of cancer
This should be setting off alarm bells.
These conditions account for many of Australia’s leading causes of death and cost taxpayers billions of dollars annually in hospital admissions, medications, treatments and long-term care.
According to the https://www.who.int/news-room/fact-sheets/detail/physical-activity, many of these conditions are either preventable or can be substantially improved through regular physical activity.
Yet as a nation we continue to become heavier, less fit and less healthy.
The Benefits of Moving More
This isn’t rocket science.
We know that regular physical activity helps:
- Improve physical health
- Improve mental health
- Enhance quality of life
- Increase daily energy levels
- Reduce the risk of chronic disease
- Reduce the risk of obesity
- Improve blood pressure
- Improve cholesterol levels
- Improve blood sugar control
Perhaps most importantly, exercise remains one of the most effective and affordable forms of preventative healthcare available.
This is why the role of qualified fitness professionals has never been more important.
Is Sitting the New Smoking?
One of the most fascinating areas of modern research isn’t obesity, nutrition or even exercise itself.
It’s sitting.
Dr James Levine from the Mayo Clinic famously coined the phrase:
“Sitting is the New Smoking.”
The phrase highlights the hidden dangers of modern lifestyles that keep us sitting at desks, in cars, on couches and in front of screens for much of the day.
Research has linked prolonged sitting with:
- A 112% increased risk of developing Type 2 Diabetes
- A 147% higher risk of cardiovascular events such as heart attack and stroke
- Increased incidence of several forms of cancer including lung, colon and uterine cancers
Those statistics are staggering.
The difference between smoking and sitting, however, is that the risks associated with prolonged sitting can be significantly reduced through regular physical activity.
Research suggests that approximately 60–75 minutes of moderate exercise each day can offset many of the negative effects associated with excessive sitting.
Final Thoughts
The new Australian Movement and Fitness Guidelines provide a detailed blueprint for improving the nation’s health. The problem is not a lack of information. We already know what works.
The challenge is getting Australians to actually do it.
The statistics clearly show we are becoming less active, more sedentary and increasingly affected by preventable chronic diseases.
If these trends are to be reversed, exercise can no longer be viewed as optional. It needs to become a normal part of daily life.
In Part Two, I’ll share some personal stories from my work in sport, fitness and community health, exploring why changing behaviour is often much harder than simply telling people what they should do.
Stay tuned.
For more industry insights, visit Fit Education’s Blog page.
Frequently Asked Questions
What Are the Australian Movement Guidelines?
The Australian Movement and Fitness Guidelines are evidence-based recommendations developed by the Australian Government to help Australians improve their health through regular physical activity, reduced sedentary behaviour and adequate sleep. The 2026 guidelines provide specific recommendations for children, adults, older adults, pregnant women, people with disability and those living with chronic health conditions.
Learn more about the fitness industry and exercise education at Fit Education:
👉 https://fiteducation.edu.au/
How Much Exercise Should Australians Do?
Most Australian adults should aim for:
- At least 30 minutes of moderate to vigorous physical activity on most days
- Muscle-strengthening activities at least 2 days per week
- Balance, mobility and coordination exercises regularly
- Several hours of light-intensity movement throughout the day
- Reduced sitting time and regular movement breaks
These recommendations are designed to improve physical health, mental health and overall quality of life.
Learn how these guidelines are applied in practice through Fit Education’s fitness qualifications:
👉 https://fiteducation.edu.au/courses/
What Are the New Fitness Guidelines in Australia?
The 2026 Movement and Fitness Guidelines place greater emphasis on:
- Resistance training and muscle strengthening
- Reducing sedentary behaviour
- Functional movement and balance training
- Activity recommendations for specific populations
- Sleep as an important component of overall health
Unlike previous versions, the new guidelines recognise strength training as a critical component of lifelong health and healthy ageing.
Read more fitness and health articles here:
👉 https://fiteducation.edu.au/blog/
Why Is Strength Training Important?
Strength training helps:
- Build and maintain muscle mass
- Improve bone density
- Reduce falls risk
- Improve mobility and independence
- Support healthy ageing
- Reduce the risk of many chronic diseases
- Improve athletic and everyday performance
Modern exercise science now recognises resistance training as one of the most effective forms of exercise for overall health.
Is Sitting Really the New Smoking?
The phrase “Sitting is the New Smoking” was popularised by Dr James Levine of the Mayo Clinic. It highlights the growing evidence linking prolonged sitting with:
- Type 2 Diabetes
- Heart disease
- Stroke
- Obesity
- Some cancers
- Premature death
While sitting is not as dangerous as smoking, excessive sedentary behaviour can significantly increase health risks. The good news is that regular exercise can help offset many of these negative effects.
Discover more exercise and health insights:
👉 https://fiteducation.edu.au/blog/
How Much Exercise Do Older Australians Need?
Older Australians should aim to:
- Accumulate at least 30 minutes of moderate physical activity on most days
- Perform strength training at least twice per week
- Include balance and mobility exercises several times each week
- Stay physically active throughout the day
- Minimise prolonged sitting
Regular exercise can help maintain independence, improve quality of life and reduce the risk of falls and chronic illness as we age.
For those interested in helping older adults stay active, learn more about fitness career pathways:
👉 https://fiteducation.edu.au/courses/
Can Exercise Prevent Chronic Disease?
Research consistently shows that regular exercise can help prevent or manage:
- Type 2 Diabetes
- Heart disease
- Stroke
- High blood pressure
- Obesity
- Osteoporosis
- Depression and anxiety
- Some forms of cancer
Physical activity is widely regarded as one of the most effective and affordable preventative health strategies available.
Read more about the role of exercise in improving health outcomes:
👉 https://fiteducation.edu.au/blog/
How Do I Become a Personal Trainer in Australia?
To become a Personal Trainer in Australia, you typically need to complete:
- SIS30321 Certificate III in Fitness
- SIS40221 Certificate IV in Fitness
These nationally recognised qualifications provide the knowledge and practical skills required to work as a Gym Instructor and Personal Trainer.
Fit Education offers flexible study options, experienced educators and industry-focused training to help students build successful careers in fitness.
Explore all available courses: