Physical activity: What it is and why it matters

February 3, 2025

Remaining physically active is one of the most effective ways to maintain and improve our health. Physical activity refers to any bodily movement produced by skeletal muscles that requires energy expenditure (WHO 2024). It supports our immune system, enhances musculoskeletal health, and boosts mental well-being. Additionally, regular activity reduces risk factors such as overweight and obesity, high blood pressure, and high cholesterol. Physical activity can also alleviate symptoms and slow the progression of diseases linked to these risk factors (Pedersen and Saltin 2015).

Did you know?

31% of adults globally do not meet the recommended levels of physical activity. Up to 5 million deaths annually could be prevented if people were more active. Insufficiently active individuals have a 20%-30% increased risk of death compared to those who are active. Over 80% of adolescents worldwide are not physically active enough (WHO 2024).

How much physical activity do we need?

Adolescents

  • At least 60 minutes of moderate to vigorous activity daily.
  • No more than 120 minutes of recreational screen time daily (Department of Health 2019).
  • Activities should include both aerobic exercises and strength training.

Adults (18-64 years)

  • Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous- intensity activity each week (AIHW 2020).
  • Include muscle-strengthening exercises targeting all major muscle groups on 2 or more days a week.

Older Adults (65+ years)

  • Engage in 30 minutes of moderate-intensity activity on most days (Department of Health 2019).
  • Incorporate functional balance and strength training into weekly routines to enhance mobility and reduce fall risks.

Other Groups

Physical activity is essential for everyone, including:

  • Pregnant and postpartum women
  • People living with disabilities
  • Individuals with chronic conditions

If you’re new to exercise, recovering from illness or injury, or have specific health concerns, consult a healthcare professional before starting or resuming physical activity.

Getting started and staying active

At Co-Lab Fitness, we recognize that health and fitness are deeply personal, and there’s no one-size-fits-all solution. Our person-centred approach ensures that we meet you where you are and tailor a program to suit your unique needs.

Whether you’re working on personal training goals, engaging in remote coaching and programming, or training in our Paddington gym, we’re here to help you establish and maintain a sustainable relationship with physical activity.

We’re dedicated to supporting everyone—regardless of age, gender, ability, or fitness level—to move better, feel stronger, and live sustainable healthy lives.

Start your journey to a more active and fulfilling lifestyle today with Co-Lab Fitness. Visit us at Co-Lab Fitness to learn more and book your first session!

Australian Institute of Health and Wellbeing (AIHW), 2020, Insufficient Physical Activity, Canberra, Australian Government. Department of Health, 2019, Australia’s Physical Activity and Sedentary Behaviour Guidelines and the Australian 24-Hour Movement Guidelines, Canberra, Department of Health. Pedersen B.K and Saltin B, 2015, Exercise as medicine—evidence for prescribing exercise as therapy in 26 different chronic diseases, Scandinavian Journal of Medicine & Science in Sports Vol. 25, No. S3, pp.1–72. World Health Organization (WHO), 2024, Physical Activity, Geneva, WHO.

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