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Getting active

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If you require assistance of an interpreter, please call the Australian Government's Translating Interpreting Service on 13 14 50.

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Active Kids

The NSW Government is helping kids get active with the new Active Kids program. Who can register to be a provider?

The Office of Sport delivers a range of services in NSW to promote a happy, active and healthy lifestyle. Here’s some helpful tips for a more healthy and active future.

It’s easy to get active

Physical activity can make a huge difference to your health and fitness. You can do it anywhere too ­­– at school, at home or work, in the community, as part of leisure time, active play or travel, organised and non-organised sports, games or physical education. It can be as simple as walking to the bus stop or doing housework.

Why get active?

Active people are healthier and have more energy. They also sleep better and feel more confident and happy. And that’s not even touching on the medical benefits, including maintaining a healthy weight, stronger bones and muscles, lower blood pressure, and a reduced risk of diabetes, heart attack or stroke. Regular exercise can also improve coordination, balance and flexibility.

How much should you do? 

The Australian Department of Health has guidelines and tips on the amount of physical activity you should do for your age:

Infants (0 to 5 years) – For health development in infants (birth to one year) physical activity – particularly supervised floor-based play in safe environments – should be encouraged from birth. Toddlers and pre-schoolers should be physically active every day for at least three hours, spread throughout the day. For more information, NSW Health has facts and tips on daily infant activity.

Children (5 to 12 years) – For health benefits, children aged 5-12 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. Check out NSW Health for more facts and tips on getting 5 to 12 year olds active every day at NSW Health.

Young people (13 to 17 years) – For health benefits, young people aged 13–17 years should accumulate at least 60 minutes of moderate to vigorous intensity physical activity every day. To find out more, NSW Health has the facts and tips to inspire 13 to 17 olds to get active each day.

Adults (18 to 64 years) – Be active on most, preferably all, days every week. Accumulate 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. Find out more at NSW Health and read the facts and tips for getting adults active.

Older adults – Being physically active for 30 minutes every day is achievable and even a slight increase in activity can make a difference to your health and wellbeing. NSW Health has more facts, as well as tips for older adults to be active every day.

So what are you waiting for? Start today and see how much better you feel when you make physical activity a part of your daily life. 

How much should you do when the weather is hot?

The following tables provide estimates of risk related to the weather and also guidelines to managing activity in order to minimise heat

Ambient temperature is the most easily understood guide available, and is most
useful on hot, dry days 

Ambient Temperature Relative
Risk of
Heat Illness
Possible management for
sustained physical activity 
15 - 20   Low Heat illness can occur in distance running. Caution over-motivation.
21 - 25 Exceeds 70%  Low -
Increase vigilance.
Caution over-motivation.
26 – 30 Exceeds 60%  Moderate  Moderate early pre-season training.
Reduce intensity and duration of
play/training. Take more breaks. 
31 – 35 Exceeds 50% High – very high Uncomfortable for most people. Limit intensity, take more breaks. Limit duration to less than 60 minutes per session.
36 and above Exceeds 30%  Extreme Very stressful for most people. Postpone to
a cooler conditions (or cooler part of the
day) or cancellation. 

Further guidance might be gained from what is known as the Wet Bulb Globe
Temperature (WBGT) index
. The WBGT is useful when humidity is high. 

WGBT Risk of thermal injury Possible modifying action for vigorous sustained activity
< 20 Low Heat illness can occur in distance running.
Caution over-motivation. 
21 - 25 Moderate to high Increase vigilance.
Caution over-motivation.
Moderate early pre-season training intensity and
duration. Take more breaks. 
26 - 29 High - Very high Limit intensity. Limit duration to less than 60 minutes
per session. 
30 and above Extreme  Consider postponement to a cooler part of the day or cancellation (allow swimming).

Visit the Sports Medicine Australia website for more information. 

How much should you do when there is poor air quality?

The Air Quality Index indicates how clean or polluted the air is in areas across NSW.

When you look at the AQI at your nearest monitoring site or in you region, you will see the display of a colour depending on the air quality measured. 

Some people may be more sensitive to air pollution. Sensitive groups include:

  • people with lung disease or heart disease
  • children
  • older adults
  • pregnant women.

The table below is a useful resource for determing what activies are suitable at different air qualities. 

Air Quality Index (AQI) Colour ​indicator What does it ​mean?

Very good
Enjoy normal activities.

Enjoy normal activities.
67-99 Fair

People unusually senstive to air pollution should reduce or reschedule strenuous outdoor activities.

Others are are not likely to be affected when the AQI is in this range.


Sensitive groups should reduce or reschedule strenuous outdoor activities.

Other adults are not likely to be affected when the AQI is in this range.

Very poor

Sensitive groups should avoid strenuous outdoor activities.

Other adults should reduce or reschedule strenous outdoor activities.


Sensitive groups should avoid all outdoor activities.

Other adults should avoid strenous outdoor activities. 

Visit for more information. 

Ways to get active

If you’re looking for more inspiration, there are plenty of resources to help you on your way to better health and fitness:

Join a sport club

The find a club section on our website has links to over 70 state sporting organisations in NSW, including disability sport.

Find clubs by sport

Ask your local council Request information on local parks, centres, clubs and programs.

Find My Council - NSW Government | Office of Local Government
Get Healthy NSW Register for free health coaching, expert advice and the motivation you need to help reach your health and fitness goals.
Make Healthy Normal Reassess your lifestyle choices and create a new, healthy normal. Small steps can make a big difference.
Visit a National Park From scenic driving routes to multi-day walks, you'll discover a host of things to do in NSW national parks.

Find a park - NSW National Parks and Wildlife Service

Getting kids active

For the latest tips and links to help get kids active, healthy and outdoors:

Healthy kids A great resource for healthy, active kids
Sporting schools  A program giving primary school students access to sport-based activities before, during and after-school.
Go4Fun A free healthy living program for kids above a healthy weight aged 7 to 13.​