In brief
Moving your body regularly. Any physical activity is better than none, and Australia's guidelines set weekly targets for adults.
- Doing any physical activity is better than doing none.
- Not getting enough physical activity is a risk factor for coronary heart disease.
- Exercise should not be painful, and choosing something you enjoy helps you keep going.
How it works
Australia's guidelines advise adults to do 2.5 to 5 hours of moderate activity, such as a brisk walk, golf, mowing the lawn or swimming, or 1.25 to 2.5 hours of vigorous activity, each week. They also advise muscle-strengthening activities on at least 2 days a week, and breaking up long periods of sitting, which can offset the benefits of being active.
Regular activity can reduce the risk of, or help manage, type 2 diabetes and cardiovascular disease, and help prevent unhealthy weight gain. Exercise can also improve sleep, reduce stress, boost self-esteem and help prevent and reduce symptoms of depression and anxiety.
Connections
17 connections on the map. Select a topic to read its page.
Physical activity can ease
Exercise is one of the lifestyle changes used to treat depression, according to healthdirect.
- Trouble sleeping Supported
healthdirect suggests exercising regularly, but not in the evening, to help with insomnia.
Source: healthdirect Australia, Insomnia
Lack of exercise is a common cause of fatigue, according to healthdirect.
Source: healthdirect Australia, Fatigue
Regular exercise and pulmonary rehabilitation, an exercise and education programme, help people live with COPD.
Source: healthdirect Australia, Chronic obstructive pulmonary disease (COPD)
Regular exercise is important for people with osteoarthritis.
- Heart failure Supported
Regular physical activity and cardiac rehabilitation are part of looking after heart failure.
Not getting enough physical activity can cause constipation, and regular physical activity helps.
Physical activity can lower
Being physically active is one of the ways to prevent or reverse insulin resistance.
Low physical activity is a risk factor for type 2 diabetes, and being physically active helps manage it.
Regular physical activity is part of treating high blood pressure, and an inactive lifestyle raises the risk.
Source: healthdirect Australia, High blood pressure (hypertension)
Staying active is one of the ways to lower the risk of stroke.
Source: healthdirect Australia, Stroke
- Dementia Supported
People who are physically active throughout their lives, particularly from age 65, are less likely to develop dementia.
Source: Better Health Channel (Victorian Government), Dementia: reducing your risk
- Bowel cancer Supported
Physical inactivity is a risk factor for bowel cancer, and daily physical activity is one way to lower it.
Source: Better Health Channel (Victorian Government), Bowel cancer
Physical activity is linked with
- Nitric oxide Supported
Many, but not all, studies have found that beetroot juice, which the body partly converts to nitric oxide, improves endurance in aerobic exercise.
Source: NIH Office of Dietary Supplements, Dietary supplements for exercise and athletic performance
- Sitting time Supported
Exercise does not fully cancel out long sitting, and research suggests 60 to 75 minutes of moderate activity a day to counter it.
Source: Better Health Channel (Victorian Government), The dangers of sitting
Physical activity supports
Not getting enough physical activity is a risk factor for coronary heart disease, and regular activity helps lower the risk.
Sources
- Physical activity and exercise guidelines for adults
- Exercise and mental health
- Coronary heart disease
Each connection above names its own source. See every source AskBioMap uses.
Summarised from the Australian Government guidelines and healthdirect. Sources read on 13 and 16 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.