Rochedale Family Practice
Moving more for long-term health
Practical ways to build more movement, aerobic activity, strength and balance into everyday life.
Some activity is better than none. This guide can help you choose a realistic first step and build from there, without needing to become an athlete or follow a rigid fitness program.
Four parts of a balanced plan
- Everyday movement: light activity and less prolonged sitting.
- Aerobic activity: walking, cycling, swimming, dancing or similar activities that raise breathing.
- Strength training: body weight, bands, weights or machines using major muscle groups.
- Balance and mobility: supported balance, tai chi, controlled stepping, stretching or coordination activities.
Australian guidance
- Work towards moderate-to-vigorous physical activity for 30 minutes or more on most days.
- Include muscle-strengthening activities on 2 or more days each week.
- Include several hours of light-intensity activity daily where possible.
- Limit sedentary time and break up prolonged sitting as often as possible.
- Older adults, people with disability and people with chronic conditions should include functional mobility, balance and coordination activities on 3 or more days each week where appropriate.
Work towards these gradually and adapt to your ability and clinician advice.
A simple way to begin
- Choose one activity you can do safely.
- Decide when and where it will happen.
- Begin with a duration that feels manageable.
- Repeat it consistently before adding more.
- Use comfortable footwear and any usual mobility aid or support.
Make it sustainable
- Choose activities you enjoy or can realistically repeat.
- Attach movement to an existing routine.
- Use a friend, family member, group or diary for support.
- Track consistency rather than perfection.
- Plan for interruptions and restart gently.
Speak with your GP first or earlier
- New or unexplained chest symptoms.
- Significant breathlessness, fainting or unexplained dizziness.
- Unstable medical conditions.
- Recent surgery or major injury.
- Significant mobility limitations.
- Pregnancy-related concerns or uncertainty following illness.
Call 000
Call 000 immediately for chest pain or pressure, severe or unusual breathlessness, fainting, sudden neurological symptoms, severe palpitations with feeling unwell, significant acute injury, or another severe or rapidly worsening symptom.
Rochedale Family Practice is not an emergency service.
My weekly movement plan
- Activity I will start with: ____________________
- Days or times: ____________________
- My first manageable goal: ____________________
- Strength activity: ____________________
- Balance or mobility activity: ____________________
- Review date: ____________________
This section is for handwriting only. It is not collected or stored online.
Moving more for long-term health
Practical ways to build more movement, aerobic activity, strength and balance into everyday life.
For adults who want to increase physical activity gradually and safely as part of everyday health.
Some activity is better than none. This guide can help you choose a realistic first step and build from there, without needing to become an athlete or follow a rigid fitness program.
Key Actions
At a glance
- Choose one realistic activity you can repeat.
- Build gradually instead of changing everything at once.
- Include everyday movement, aerobic activity, strength, and balance or mobility over time.
- Break up long periods of sitting where practical.
- Speak with your GP if symptoms, illness, injury or health conditions make safe activity uncertain.
Care
Start small
- Choose one activity you can do safely.
- Decide when and where it will happen.
- Begin with a duration that feels manageable.
- Repeat it consistently before adding more.
- Use comfortable footwear and any usual mobility aid or support.
Activity
Four parts to build over time
- Everyday movement: light activity and less prolonged sitting.
- Aerobic activity: walking, cycling, swimming, dancing or similar activities that raise breathing.
- Strength training: body weight, bands, weights or machines using major muscle groups.
- Balance and mobility: supported balance, tai chi, controlled stepping, stretching or coordination activities.
Start with where you are
The most useful starting point is the one you can repeat. Small increases in movement can be meaningful, especially if you have been inactive or have had a period of illness, injury or stress.
Movement can be accumulated through the day. A short walk, walking during a break, using stairs where practical, gardening, active household tasks, standing during phone calls and short movement breaks from sitting all count.
When additional support may help
Your GP can help you consider health conditions, medicines, symptoms and goals. An accredited exercise physiologist, physiotherapist or other allied health professional may help tailor activity safely. Referral eligibility and Medicare funding depend on individual assessment.
Contact
When to contact the practice
Speak with your GP first or earlier
- New or unexplained chest symptoms.
- Significant breathlessness, fainting or unexplained dizziness.
- Unstable medical conditions.
- Recent surgery or major injury.
- Significant mobility limitations.
- Pregnancy-related concerns or uncertainty following illness.
Follow-Up
Keeping it going
- Choose activities you enjoy or can realistically repeat.
- Attach movement to an existing routine.
- Use a friend, family member, group or diary for support.
- Track consistency rather than perfection.
- Plan for interruptions and restart gently.
Next Actions
Next steps
Related
Related patient information
Care at Rochedale
Related care at Rochedale Family Practice
External Resources
Authoritative links
- 24-hour movement guidelines for all Australians opens in a new tabAustralian Government Department of Health, Disability and Ageing
Current Australian movement, sedentary behaviour and sleep recommendations for different age groups.
- Exercise and mental health opens in a new tabHealthdirect Australia
Australian patient information on starting exercise slowly, choosing enjoyable activities and getting support.
- Physical activity and exercise opens in a new tabHeart Foundation Australia
Australian heart-health information about physical activity and walking.
- Exercise Right opens in a new tabExercise & Sports Science Australia
Information about exercise physiology and professional support for safe physical activity.