A Tasmanian Government and Community Partnership

resources icon toggle resources menu
  • DHHS

    A gateway to the strategies, policies, programs and services delivered by the Department of Health and Human Services.

    Visit Website
  • Healthdirect

    Healthdirect provides easy access to trusted, quality health information and advice online and over the phone.

    Visit Website

Move more

What do the experts say?

Expand / Close Accordion

The amount, type and intensity of physical activity you need to do depends on a number of factors, including your age and physical development. The Australian Government has developed the following guidelines for different age groups, which takes these factors into account:

These guidelines are based on the latest scientific evidence.

There are many benefits of regular physical activity, including health, social, emotional and environmental benefits, which vary across age groups.

In Tasmania:

  • Around 40 % of Tasmanian children do not get the physical activity level recommended by the Australian Physical Activity guidelines. This rises to 80% of adolescents.
  • Around 70% of adults don't get enough physical activity
  • Tasmanian adults spend an average of 37 hours a week in sedentary time
  • 65% of Tasmanian children are exceeding the recommendations for screen time.

How can I move more?

Expand / Close Accordion

There are many ways to be move more and sit less every day, such as:

Children

Young people, adults and older adults

Active and fun:

  • Encourage children to play active games like obstacle courses, tag, skipping or throwing a ball or Frisbee
  • Visit playgrounds, parks, nature reserves, ovals or beaches
  • Get children involved in a variety of different sports and activities

Active and fun:

  • Catch up with family or friends for a walk, instead of sitting to chat
  • Plan outdoor activities, like walking or riding
  • Try indoor activities like dancing, indoor swimming, squash or indoor rock climbing

Active travel:

  • For short trips, walk or ride safely
  • For longer trips, park the car some distance away and walk with children for the rest of the trip

Active travel:

  • For short trips, walk, cycle or skateboard and leave the car at home
  • For longer trips, walk, cycle or skateboard part of the way
  • Use the stairs instead of the lift or escalator
  • Get off the bus a stop earlier and walk the rest of the way
  • Park further away from your destination and walk

At home:

  • Limit time for watching TV and using electronic games
  • Store portable electronic devices out of sight
  • Enjoy a walk with children around your local area
  • Children can help with gardening activities like digging, sweeping or raking

At home:

  • Plan specific, limited time periods for watching TV and using electronic media
  • Sleep is important – avoid using electronic media just before going to sleep
  • Do a DVD or online exercise or dance class
 

At work:

  • Park your car an extra 5 or 10 minute walk from work
  • Walk to deliver a message rather than emailing or making a phone call
  • Leave your desk at lunch time and enjoy a walk outside
  • Organise walking meetings

If you are new to physical activity, have a health condition, or are concerned about the safety of being (more) active, speak with your doctor or health professional about the most suitable activities for you.

What’s available to help me move more and sit less?

Below we’ve gathered information from credible organisations to help you, your family and community move more and sit less.


1 Adapted from national guidelines

Australia's Physical Activity and Sedentary Behaviour Guidelines

This page includes links to guidelines and fact sheets for different age groups, links to brochures, tips and ideas on how to be physically active and evidence reports.

Visit link

60 Great Short Walks

A guide for Tasmania’s best short bush walks.

Visit link

Being active in the heat

a fact sheet with advice on being active in hot, dry weather

Visit link

Exercise and Sport Science Australia website

information and resources for exercise and sport science practitioners, healthcare providers and consumers

Visit link

Get Moving Tasmania

find out about physical activity, sport or recreation opportunities to get involved with across the state

Visit link

Health Direct

a collection of articles about fitness and exercise, including tips and benefits for getting active for different age groups.

Visit link

For parents and carers

Expand / Close Accordion

Active families

tips from the Heart Foundation to get your family moving

Visit link

Being Active Matters

includes ideas on how to set up and play a range of active games that can help children to develop essential movement skills like running and catching

Visit link

Family Food Patch

a program that trains and supports volunteer peer educators, to promote eating well and being active for families and communities

Visit link

Move, Play and Go

information and ideas to help children to be active every day

Visit link

Stride and Ride

information and ideas to help children walk or ride to get places

Visit link

Turn off, Switch to Play

information and ideas to help children reduce screen time

Visit link

Healthy Kids Toolkit

a collection of key information about eating and physical activity for raising healthy Tasmanian kids

Visit link

For adults and older adults

Expand / Close Accordion

Healthy Living apps

a review of over 300 apps to find out which apps are most helpful

Visit link

Information for people at risk of falls

includes tips, safety checklists and assessment tools

Visit link

Get Active Program

A statewide, 10-week program that supports people to be physically active

Visit link

Get active in the North and North-West booklets

Sport, recreation and physical activity opportunities for older adults in the north and North-West Tasmania

Visit link

LiveLighter

a program that includes resources to help adults make simple changes to improve their health

Visit link

For people from culturally and linguistically diverse communities

Expand / Close Accordion

Don’t fall for it. Falls can be prevented!

publications about injury prevention of older people in languages other than English

Visit link

For workplaces

Expand / Close Accordion

Your simple guide to workplace health and wellbeing

to help you develop and implement a program in your workplace

Visit link

Ritualize

a free online health and wellbeing program for Tasmanian workplaces

Visit link

For early childhood services and schools

Expand / Close Accordion

Move Well Eat Well

an award program for early childhood services and primary schools

Visit link

Healthy Young People

resources to help Tasmanian secondary schools make healthy choices easy, positive and normal for students

Visit link