The Office of Sport delivers a range of services in NSW to promote a happy, active and healthy lifestyle. Here’s some helpful tips for a more healthy and active future.
It’s easy to get active
Physical activity can make a huge difference to your health and fitness. You can do it anywhere too – at school, at home or work, in the community, as part of leisure time, active play or travel, organised and non-organised sports, games or physical education. It can be as simple as walking to the bus stop or doing housework.
Why get active?
Active people are healthier and have more energy. They also sleep better and feel more confident and happy. And that’s not even touching on the medical benefits, including maintaining a healthy weight, stronger bones and muscles, lower blood pressure, and a reduced risk of diabetes, heart attack or stroke. Regular exercise can also improve coordination, balance and flexibility.
How much should you do?
The Australian Department of Health has guidelines and tips on the amount of physical activity you should do for your age:
Infants (0 to 5 years) – For health development in infants (birth to one year) physical activity – particularly supervised floor-based play in safe environments – should be encouraged from birth. Toddlers and pre-schoolers should be physically active every day for at least three hours, spread throughout the day. For more information, NSW Health has facts and tips on daily infant activity.
Children (5 to 12 years) – For health benefits, children aged 5-12 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. Check out NSW Health for more facts and tips on getting 5 to 12 year olds active every day at NSW Health.
Young people (13 to 17 years) – For health benefits, young people aged 13–17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. To find out more, NSW Health has the facts and tips to inspire 13 to 17 olds to get active each day.
Adults (18 to 64 years) – Be active on most, preferably all, days every week. Accumulate 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Find out more at NSW Health and read the facts and tips for getting adults active.
Older adults – Being physically active for 30 minutes every day is achievable and even a slight increase in activity can make a difference to your health and wellbeing. NSW Health has more facts, as well as tips for older adults to be active every day.
So what are you waiting for? Start today and see how much better you feel when you make physical activity a part of your daily life.
Ways to get active
If you’re looking for more inspiration, there are plenty of resources to help you on your way to better health and fitness:
- Join a sport club – The Find a club section on our website has links to over 70 state sporting organisations in NSW, including disability sport.
- Ask your local council – Request information on local parks, centres, clubs and programs.
- Get Healthy NSW – Register for free health coaching, expert advice and the motivation you need to help reach your health and fitness goals.
- Make Healthy Normal – Reassess your lifestyle choices and create a new, healthy normal. Small steps can make a big difference.
- Visit a National Park – From scenic driving routes to multi-day walks, you'll discover a host of things to do in NSW national parks.
Getting kids active
For the latest tips and links to help get kids active, healthy and outdoors: