Exercise, Movement & Nutrition
Exercise and nutrition are inseparable — each amplifies the benefits of the other. Being active changes what you need to eat. This guide covers the Australian guidelines, how exercise shifts your nutrient requirements, and how to fuel activity on a real budget.
Australian Physical Activity Guidelines summary
| Age Group | Weekly Cardio Target | Strength Training | Sedentary Behaviour |
|---|---|---|---|
| Children 5–12 | 60 min/day moderate-to-vigorous | 3×/week muscle & bone strengthening | Max 2hrs recreational screen time/day |
| Teens 13–17 | 60 min/day; some vigorous | 3×/week resistance & bone-loading | Break up sitting; limit leisure screens |
| Adults 18–64 | 150–300 min moderate OR 75–150 min vigorous/week | 2×/week muscle-strengthening | Break up long sitting regularly |
| Older Adults 65+ | 150–300 min moderate/week | 2×/week strength + balance | Move more, sit less; any activity counts |
A 30-minute brisk walk daily meets the minimum adult cardio target (150 min/week), generates Vitamin D, costs nothing, and is sustainable for almost every fitness level. It is the single highest-return physical activity investment for sedentary adults.
Why strength training is non-negotiable
Muscle mass is the strongest predictor of healthy ageing
More muscle means better glucose regulation, better bone density, lower fall risk, and longer independent living. Sarcopenia (age-related muscle loss) begins in your 30s at approximately 1% per year if not actively counteracted. Weight training directly reverses this.
More muscle means better glucose regulation, better bone density, lower fall risk, and longer independent living. Sarcopenia (age-related muscle loss) begins in your 30s at approximately 1% per year if not actively counteracted. Weight training directly reverses this.
Insulin sensitivity improves independently of weight loss
Just 2 sessions per week of resistance exercise reduces type 2 diabetes risk by 30–35%. The mechanism is separate from and additive to aerobic exercise benefits.
Just 2 sessions per week of resistance exercise reduces type 2 diabetes risk by 30–35%. The mechanism is separate from and additive to aerobic exercise benefits.
Bone density responds to mechanical loading
Weight-bearing resistance exercise is the most effective non-pharmacological strategy for reducing osteoporosis risk — more effective than calcium supplementation alone.
Weight-bearing resistance exercise is the most effective non-pharmacological strategy for reducing osteoporosis risk — more effective than calcium supplementation alone.
You don’t need a gym
Push-ups, squats, lunges, planks, and bodyweight rows are free and fully effective for most people. A set of resistance bands (~$15 once) and a backpack filled with books covers progressive loading. No ongoing costs required.
Push-ups, squats, lunges, planks, and bodyweight rows are free and fully effective for most people. A set of resistance bands (~$15 once) and a backpack filled with books covers progressive loading. No ongoing costs required.
How exercise changes your nutrient requirements
| Nutrient | Target for Active Adults | Why It Changes | Budget Strategy |
|---|---|---|---|
| Protein | 1.2–1.7 g/kg/day (active) vs 0.75 g/kg sedentary | Muscle repair and synthesis after resistance exercise. Upper end (1.5–1.7) for weight training; lower-mid (1.2–1.4) for endurance | Eggs + lentils + sardines covers most needs at ~$1.50/day extra |
| Carbohydrates | 4–7 g/kg/day for performance | Primary fuel for moderate-to-high intensity exercise. 1–1.5 g/kg post-exercise for glycogen recovery | Oats, banana, rice, bread — the cheapest energy sources |
| Iron | Female athletes: up to 30% higher need | Foot-strike haemolysis (red cell destruction from impact), sweat losses, and increased turnover | Weekly red meat or liver; combine with Vitamin C foods always |
| Magnesium | 10–20% above sedentary RDI | Muscle contraction, energy production, lost in sweat. Hot Australian summers increase losses significantly | Pumpkin seeds (534mg per 100g), spinach, lentils |
| Electrolytes | Increases with sweat volume | Sodium, potassium and magnesium lost in sweat. Critical in hot, humid conditions | Banana + pinch of salt + water beats sports drinks at 1/20th the cost |
| Omega-3 | 1.6g ALA/day + EPA/DHA beneficial | Anti-inflammatory; supports muscle repair, may reduce DOMS and improve recovery time | Sardines 2×/week, ground flaxseed on oats daily |
| Vitamin D | Same RDI but more consequential | Supports muscle fibre development; deficiency measurably impairs strength gains and recovery | 15–30 min sun on arms/legs most days; supplement in winter |
Protein timing — when you eat matters as much as how much
Post-workout window: 20–40g of protein within 2 hours of resistance exercise maximises muscle protein synthesis. The anabolic window is real, though more generous than the “30 seconds or it doesn’t count” myth suggests. Budget post-workout meal: 2 boiled eggs + 250mL milk = ~25g protein, complete amino acid profile, ~$0.90. Beats any protein bar.
Distribution across the day: Three meals of 30–40g protein stimulates more total muscle synthesis than one meal of 90g and two small ones. Getting protein at every meal matters as much as hitting the daily total.
Budget active person — weekly blueprint
Movement (free or near-free)
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Mon / Thu — bodyweight strength circuit (30–40 min)
Push-ups, squats, lunges, rows (using a table edge or resistance band), planks, hip hinges. Progressive — add reps each week. No gym needed.
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Daily — 30 min brisk walk
Meets the 150 min/week moderate cardio target. Generates Vitamin D. Costs nothing. Do it after lunch for maximum UV exposure in southern states.
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Weekend — one longer enjoyable session
Bushwalk, swim, bike ride, social sport. Enjoyable activity is 3× more sustainable than joyless exercise. This is the session you’ll keep doing in 5 years.
Nutrition adjustments (budget-aligned)
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Post-workout: 2 boiled eggs + 250mL milk
~25g complete protein, ~$0.90. Covers the post-exercise protein window without supplements.
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Weekly sardine meal
Omega-3, Vitamin D, protein, calcium in one ~$1.80 meal. Anti-inflammatory and supports exercise recovery.
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Daily banana post-exercise or any time
Potassium replacement, quick carbohydrate for glycogen recovery, ~$0.30. Better than a sports drink for most workouts under 90 minutes.
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Pumpkin seeds on oats or yoghurt daily
Addresses the magnesium gap that exercise opens up, especially in summer. ~$0.25/serve for 150–160mg magnesium.
Sedentary behaviour — the hidden risk
Physical inactivity is the fourth largest risk factor for global mortality. But separate from exercise, prolonged sitting is an independent risk factor — even in people who exercise regularly. An hour of gym does not undo eight hours of sitting.
Break up sitting every 30–60 minutes. Even a 2-minute walk to the kitchen substantially improves glucose regulation and circulation. Set an hourly reminder. Three 10-minute bouts of brisk walking produces similar cardiovascular benefit to one 30-minute bout — the “exercise snack” approach works.
Sarcopenia — the muscle loss crisis in ageing
Sarcopenia affects an estimated 10–20% of Australians over 65, rising to 30–50% over 80. It is the leading cause of falls, fractures, disability, and loss of independence in older adults, with an annual economic cost exceeding $2.5 billion in Australia.
Protein alone cannot prevent sarcopenia. Resistance exercise is the essential co-factor. The anabolic signal from weight training sensitises muscle tissue to protein for 24–48 hours post-exercise. Without this signal, even high protein intake produces minimal muscle protein synthesis in older adults. Both are required.
Older adults: 3–4 strength sessions per week with 25–40g protein within 2 hours produces the best outcomes for muscle preservation — compared to the guideline minimum of 2 sessions. The Australian guidelines represent the floor, not the optimal target. See the Life Stages guide for the full protein and anabolic resistance story.
Exercise for special populations
Older adults (65+): Balance training is mandatory — it is the single most effective intervention to prevent falls, the leading cause of injury-related death in Australians over 65. Tai chi meets both balance and moderate activity requirements. Chair-based exercises are appropriate for those with mobility limitations.
Children and teenagers: Organised sport covers activity guidelines and social development. Unstructured active play, walking/cycling to school also count. Screen time displacement is the primary driver of inactivity in Australian children — active transport to school adds 20–30 min/day automatically.
Pregnancy: Exercise is strongly encouraged throughout low-risk pregnancy (150–300 min/week moderate). Swimming and walking are ideal. Strength training is safe with appropriate modifications. Exercise during pregnancy reduces gestational diabetes risk by 38%, reduces caesarean rate, and improves infant outcomes. See the Pregnancy Nutrition guide.
📷 See your household's exact nutrient targets in the free app — enter each person’s age and sex to see their exact targets and how your meals measure up.
Open free appSources: Department of Health Australia. Physical Activity and Sedentary Behaviour Guidelines (2021) · Cruz-Jentoft AJ, et al. “Sarcopenia: revised European consensus.” Age Ageing. 2019 · ACSM Position Stand on Nutrition and Athletic Performance · Colberg SR, et al. “Physical Activity/Exercise and Diabetes.” Diabetes Care. 2016 · Bauer J, et al. “Evidence-based recommendations for optimal dietary protein intake in older people.” J Am Med Dir Assoc. 2013