Performax Science

Move More. Sit Less. Sleep Well.

The new Australian 24-Hour Movement Guidelines remind us that health isn’t just about exercise…it’s about how we move, sit, and sleep across the entire day.

Adults (>18yrs)
✅ Be active on most, preferably all, days. Aim for 7,000 Steps.
✅ Aim for 150–300 minutes of moderate-intensity activity OR 75–150 minutes of vigorous activity each week
✅ Include muscle-strengthening activities at least 2 days per week
✅ Break up long periods of sitting whenever possible
✅ Prioritise 7–9 hours of quality sleep each night

For older adults (65+), it’s also recommended to:
✔️ Include balance and functional strength activities at least 3 days per week
✔️ Stay active daily to maintain independence, mobility, and quality of life

Remember, you don’t need to be perfect. Small, consistent choices made every day add up to better physical health, mental wellbeing, and long-term resilience.

What is one thing you’ll do today to improve your 24-hour movement profile?