A recent update to the Australian movement guidelines reminds us that both day and night matter when it comes to our health, writes exercise physiologist CARLY LUFF. 

The latest Australian guidelines around movement contain some significant changes.  

One key change is reflected in the name: The 24-Hour Movement Guidelines for Adults (18–64 years) and Older Adults (65+ years.) 

This underlines a big shift in thinking – the new guidelines look at your whole day and night, including physical activity, sedentary behaviour (sitting down) and sleep.  

Activity across day and night

The updated guidance takes a more integrated 24-hour view, recognising that movement, inactivity and sleep work together across our day.   

Adding sleep reflects a growing awareness of just how vital rest is to our overall health and that, increasingly, we aren’t getting enough of it. The new guidelines recommend:  

• Adults 18–64: 7–9 hours of good-quality sleep. 
• Older adults 65+: 7–8 hours of good-quality sleep.
• Consistent bed and wake times are preferred.

If you aren’t able to get this amount of sleep at the moment, is there something you could change to help you get more shut-eye?

There may be times in your life when this is difficult, but it’s still worth aiming for regular, restful sleep as it supports your overall health and wellbeing.

Read our blog on tips for better sleep (and health)

Activities that help with balance, mobility and coordination are encouraged. There’s more emphasis on everyday movement, such as walking, gardening, housework and other light activities, not just formal exercise sessions. This is underlined by a stronger focus on both reducing and breaking up the time you spend sitting down.  

However, the new guidelines also acknowledge that there is no one-size-fits-all approach. They provide specific recommendations for adults with disability and with chronic conditions, and companion statements that provide practical guidance on how to meet the recommendations. 

How much activity and exercise should I do?  

These guidelines are easier to follow, with the focus on being active for 30 minutes or more on most days of the week, while still aiming for about 2.5 hours of activity each week. I guess the older ‘Find 30’ messaging has made a comeback!

They recommend including functional activities that target mobility, balance and coordination on three or more days per week for all adults. This could be added into your existing routine and could be as simple as a few stretches and balance exercises at the end of your session.

There’s also a greater focus on increasing the amount of light physical activity throughout the day, such as housework, gardening, shopping and walking to work or the bus.

Try to keep moving throughout the day, sit less, and avoid staying in one position for too long — even small amounts of movement all add up.

What remains the same?

When it comes to activity, the core messages are broadly the same – regular moderate-to-vigorous activity remains important and muscle-strengthening activities are recommended on two or more days a week. Some activity is better than none, and it’s a good idea to build up gradually.

This overall message is one that we encourage at Diabetes WA: every movement counts, small changes make a difference, and a healthy day includes some movement, less sitting and enough good-quality sleep.

Would you like some support with exercise?

The Australian movement guidelines are now available on the Department of Health, Disability and Ageing’s website. This includes the final report and a brochure. Further consumer materials are currently under development by the Australian Government.