How to reach the amount of exercise you need
Let’s be honest – working out exactly how much exercise you should be doing can feel a bit like being handed a textbook when all you wanted was the cheat sheet. “How much is enough? What type is best? What if I hate burpees?” These are the kinds of questions we hear all the time.
But I have an industry secret for you that we consider for every client – it’s as simple as aiming for the simple and easy to follow exercise guidelines.
So… What are the guidelines?
When it comes to reducing your risk of chronic disease, improving your quality of life, and improving your overall health, the following are the gold standard:
According to the Australian Department of Health and the World Health Organization (WHO):
👉 150–300 minutes of aerobic activity per week
👉 Double your minutes for vigorous intensity (eg, for 10mins vigorous intensity exercise add 20mins to your weekly numbers)
👉 PLUS strength training at least 2 times per week (bump it up to 3 sessions for older adults or those who are frailer)
That breaks down to something like:
👉 30 minutes of moderate intensity exercise, 5 days a week, or
👉 15–25 minutes of vigorous activity, 5 days a week (or a combo of the two)
👉 With 2-3 of those being strength based sessions
(What is moderate and what is vigorous intensity I hear you ask? I’ll answer that below)
Simple enough in theory, right?
But here’s the million-dollar question…
Do you have to get to those numbers straight away (or even at all?)?
Absolutely not.
Jumping straight to the recommended guidelines can feel overwhelming, especially if you’re just starting out, managing an injury, or haven’t moved much in a while. But here’s the good news: any movement is better than none – and it actually makes a difference.
Research shows that as little as 10 minutes of moderate physical activity per day can already improve your overall health and wellbeing. Even better, the steepest improvements in your health happen from the move from 0 to some level of activity (Ekelund et al., BMJ, 2019)
Even small increases in activity lead to meaningful changes. Think: walking to the shops, dancing in your kitchen, some heavy gardening – it’s all movement, and it all counts.
So why aim for the full guidelines?
Once you’ve gotten a taste of the benefits of a little movement, you might find yourself wondering, “Why stop there?”
Reaching the full 150–300 minutes/week brings significant added benefits and is the sweet spot for overall bang for buck health improvements. The added benefits include:
👉 Improved cardiovascular fitness
👉 Stronger bones and muscles
👉 Improved mood and mental health
👉 Lower risk of chronic conditions like heart disease, type 2 diabetes, & most cancers
👉 And overall, better health and quality of life
In other words: the more you move, the more health insurance you’re building – the kind you can’t buy from a provider.
It’s not about pushing yourself to the max every day. It’s about gradually increasing your movement over time and stacking up the wins.
The end goal is to work towards the guidelines sustainably, even if you don’t make it all the way there or miss a few weeks.
But what kind of exercise should I do?
Ah, this is the fun part. There’s no one-size-fits-all. You’re not locked into boring routines or torturous boot camps (unless you happen to love those – in which case, carry on, legend).
The only boxes to tick are:
👉 150-300 Active minutes (doubling your vigorous hours)
👉 2+ strength sessions per week
How you tick those boxes? Totally up to you.
Love walking your dog? That’s movement.
Fancy a Saturday soccer game with mates? Nailed it.
Prefer lifting heavy things to music that slaps? Go for gold.
Enjoy group classes or dancing in the lounge room? Perfect.
Choose things you enjoy. It’ll make consistency easier – and it’s way more fun.
Finally, what is moderate and what it vigorous?
The question I promised I’d get back to! Let’s break it down in a way that makes sense outside a lab;
🟢 Moderate-intensity exercise
This is the “just right” Goldilocks zone. You’re definitely doing something, your heart rate is up, you’re breathing a bit heavier – but you can still hold a conversation.
If you can talk comfortably but not sing, you’re in moderate territory.
Some common examples include:
👉 Brisk walking (like you’re late but not panicked)
👉 Gentle swimming
👉 Cycling on flat ground
👉 Mowing the lawn or gardening
👉 Water aerobics or light fitness classes
For those who like numbers and our fitness tracker wearers: this is often 50–70% of your max heart rate (or the blue zone on most watches – if you don’t have one, take 220 minus your age – then multiply by 0.5 and 0.7 to find what this range is).
🟠 Vigorous-intensity exercise
Now we’re talking effort. Your heart rate is higher, your breathing is heavier, and it’s hard to talk in full sentences. You’re still in control – but you’ll know you’re working.
If you can only get out a few words at a time, you’re likely in the vigorous zone. Examples include:
👉 Jogging or running
👉 HIIT or circuit workouts
👉 Fast-paced cycling or swimming laps
👉 Hiking uphill or with a heavy pack
👉 Most team sports (footy, netball, basketball)
👉 Aerobic-style gym classes (think spin, body attack, or similar)
This usually sits in the 70–85% max heart rate range (usually green, orange or red on a watch fitness tracker) – but again, don’t stress if you’re not wearing a heart rate monitor. The talk test is a great real-world guide.
The takeaway;
In a world overloaded with wellness advice, the guidelines are a refreshingly simple roadmap.
Move your body most days of the week. Strength train twice a week. And know that every bit of movement counts – especially when you’re just getting started. You don’t have to be perfect. You don’t even have to be there yet.
But if you’re working your way there, you’re on the right path.
This can look well and good on paper, but sometimes pain, injury, chronic conditions, busy diaries or simply not knowing where to begin can make this difficult in practice.
If you need help finding a starting point, reach out to info@tailoredhealth.com.au or book in to see us at the link below 👇
Let’s get moving, simply!!
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