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Find your 30

We’ve always been known as a great sporting nation – a country that glows with health and vitality. But lately, things have changed.

We’ve become a nation of spectators instead of participants, never looking at ourselves because we can’t take our eyes off our screens. And it’s not healthy.

A sedentary lifestyle puts strain on virtually every system in the body. More than a leading cause of type 2 diabetes, heart disease and many cancers, it affects our mood and state of mind, which can lead to long-term anxiety and depression.

There’s freedom, health and happiness in movement, and Sport Australia is committed to getting Australia moving again.

We want a sport-crazy nation to get off the couch and back onto the field – and we want every Australian to commit to 30 minutes of activity a day.

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"Sport participation by Australians is becoming increasingly passive. Australians need to put down the remote control and mobile devices and head outdoors for a half-hour walk."

Dr David Hughes, AIS Chief Medical Officer

Move it Australia

We want every Australian adult to commit to at least 30 minutes of activity each day. And it’s not just Sport Australia – the Department of Health says adults aged 18-64 should accumulate 2.5 to 5 hours of moderate intensity physical activity or 1.25 to 2.5 hours of vigorous activity each week.

Children should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. This is backed up by advice from the Heart Foundation, Betterhealth, the Australian Medical Association and more.

Find your 30

Find Your 30 is all about finding practical ways in which anyone can work half an hour of activity into their day. There are simple solutions, like walking the extra block to work, taking the stairs instead of the elevator, and getting the whole family active together.

You don’t have to climb a mountain, join a gym or wear Lycra. You just have to get up, get moving and give your health and happiness a fighting chance.

Finding your 30 minutes of physical activity a day can lead to a happier and healthier lifestyle for you and your family. Here’s why:

Brain Health
Exercise training can increase brain size and improve memory - reducing the risk of dementia.

Heart and Lung Health
Physical activity strengthens your heart and improves lung function – reducing your risk of coronary heart disease and heart attack.

Mental Health
Regular physical activity reduces the risk of depression and has a range of benefits for mental health.

Bone Health
Physical activity increases bone mineral density – important for bone strength; reducing risk of fractures and osteoporosis.

Social benefits
Organised physical activity creates opportunities for meeting new people and socialising.

Environmental benefits
Physical activity, as a form of active transport, reduces our carbon foot print.

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