Whether it is weekend netball, a local park run or a social football team, community sport is one of the easiest ways to stay active and meet people. If you have been away from it for a while, it helps to know what you are actually aiming for.
What the guidelines say
The Australian Government's recommendations for adults aged 18 to 64 suggest being active on most days, preferably every day, with a mix of:
moderate to vigorous activity for 30 minutes or more on most days
muscle-strengthening activities on two or more days a week
activities for mobility, balance and coordination on three or more days a week
several hours of light activity across the day.
They also recommend breaking up long periods of sitting as often as possible, and 7 to 9 hours of good quality sleep.
Sport counts twice
The guidelines note that some activities count towards more than one recommendation. Team sports often combine running, strength and balance, which makes them an efficient way to cover several goals at once.
Easing back in
Try a social or beginner division before a competitive one.
Pick a time you can keep every week.
Go with a friend, which makes it easier to turn up.
If you have a health condition, are returning after an injury or are pregnant, talk to a health professional first. The guidelines have specific recommendations for these situations.
About the author
RullikClear, sourced explainers on Australia and the world
Rullik is the pen name of the founder of Australia Illuminate (Auslume). Rullik writes plain-language explainers on life in Australia, from immigration, study and work to money, sport and screen culture, always linking to the official sources behind each story. Every story is reviewed before publication.
More from Rullik ↗This article was prepared with AI assistance.
