Finding thirty

Three in 10 Tasmanians do at least one thing every day that helps them sleep better, feel less stressed, spend more time with their kids, improve relationships, have more energy and enjoy better health.

They find at least thirty minutes every day to be active.

You too can Find Thirty every day® and get more out of life. Walk, ride, run or swim – whatever you like. It’s never too late to start, and it can be fun and easy to do.

 

What do health professionals advise?

The National Physical Activity Guidelines set out the minimum levels of physical activity required for good health.

  1. Think of movement as an opportunity, not an inconvenience. Any form of body movement is an opportunity for improving health, not a time waster.
  2. Be active every day in as many ways as you can. Make a habit of walking or cycling instead of using the car or do things yourself instead of using labour-saving machines.
  3. Do at least 30 minutes of moderate intensity physical activity on most, preferably all, days. Combine short sessions of around 10 to 15 minutes each, to total 30 minutes or more.
  4. If you can, also enjoy some regular, vigorous exercise for extra health and fitness benefits. For best results this type of activity should be carried out for a minimum of around 30 minutes, three to four times a week.

For best results combine an active lifestyle with healthy eating.

Download a copy of the National Physical Activity Guidelines (pdf 115kb).

 

What is moderate intensity and vigorous intensity physical activity?

  • Moderate intensity physical activity is energetic but doesn’t make you breathless. You can still hold a conversation.  Examples: brisk walking or medium paced cycling.
  • Vigorous intensity physical activity is activity that makes you “huff and puff”. Examples: jogging, exercise classes, team sports.

 

Did you know that the thirty minute message is only for adults?

Children and young people need at least 60 minutes (and up to several hours) of moderate to vigorous physical activity every day and they should not spend more than two hours each day using electronic media for entertainment (TV, computer games, internet), particularly during daylight hours.

Download a copy of Australia’s Physical Activity Recommendations for 5-12 year olds (pdf 132kb).

Download a copy of Australia’s Physical Activity Recommendations for 12-18 year olds (pdf 124kb).