The National Physical Activity Guidelines provide minimum levels of physical activity required for health and bodyweight. For adults, the guidelines recommend at least 30 minutes of moderate physical activity on most days of the week. The FITT principle outlines the frequency, intensity, time and type of activity recommended. Older adults should include activities for fitness, strength, balance and flexibility every day. Children and youth should aim for at least 60 minutes of moderate to vigorous physical activity daily. Overweight and obese adults should accumulate 60 minutes of low to moderate aerobic activity each day.

1. National Physical Activity
Guidelines

2. What are they?
• Developed by the Australian Department of
Health and Ageing.
• Realistic strategies for in cooperating physical
activity into our daily lives.
• Minimum levels of physical activity required
for optimum health and bodyweight.

3. Dimensions of NPAG’s
F: Frequency- how many times per week?
I: Intensity- how hard the person is working or at
what intensity?
T: Time- How long the activity is undertaken each
session?
T: Type- What type of activities are undertaken?
(sport specific or domain-specific)

4. Adult- Guidelines......
1) At least 30 minutes of moderate-intensity
physical activity on most, preferably all days of
the week......
2) Think of movement as an opportunity- not an
inconvenience......
3) Be active everyday in as many ways as
possible......
4) Enjoy some vigorous exercise for extra health and
fitness benefits.

5. Adult- FITT
F: most days (most= 5)
I: moderate
T: at least 30 minutes (accumulated across the day)
T: range of activities
Additional;
• vigorous physical activity 3-4 days for
30 minutes- extra health & fitness benefits
• Include strength, balance and load –bearing
activities.

6. Older Adult (over 65 years)- Guidelines
1) Should do some form of activity despite their
age, health problems or abilities.
2) Should be active everyday in as many ways
possible.
3) Fitness, strength, balance & flexibility.
4) At least 30 minutes of moderate intensity
5) Start activity at a manageable level to gradually
build from.
6) Vigorous activity can still be included.

7. Children -Guidelines
(5-12 years)
F: everyday
I: moderate-vigorous
T: 60 minutes-several hours per day
T: range of activities- ( weight bearing/ impact-type
activities)- sporadic nature of movement.
Additional recommendations;
• No more than 2 hours per day using electronic
media.

8. Youth/ Adolescence (12-18 years)Guidelines
F: everyday
I: moderate-vigorous
T: At least 60 minutes per day.
T: range of activities.
Additional recommendations;
• No more than 2 hours per day using electronic
media.

9. Overweight & Obese Adult
Recommendations
F: everyday
I: low-moderate
T: at least 60 minutes (accumulated across the
day)
T: aerobic -type activities

10. What are the barriers to physical
activity?
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Children
Youth/Adolescents
Adults
Older Adults
Overweight/ Obese