How Much Movement Do You Really Need?

Written by Robert Carruthers and Ashleigh Berry, Pilates Practitioners

Ash Berry and Rob Carruthers are highly regarded Pilates Practitioners in Australia. Through their explorations of alternative health practices, they've been able to create an incredible community of curious movers seeking to improve their overall health.

---

Let’s clear something up: being “active” doesn’t mean you have to run marathons, crush gym sessions every day, or feel guilty for skipping a spin class. It just means you’re regularly moving your body, in the right ways, to keep it healthy, capable, and strong for the long haul.

But how much is enough? Let’s break it down. No fluff, no fear tactics. Just what the research (and real-life application) tells us.

The baseline: What the guidelines say

The Australian Physical Activity and Sedentary Behaviour Guidelines (yep, it’s a mouthful) recommend that adults:

• Do 150 to 300 minutes of moderate-intensity physical activity per week or,

• 75 to 150 minutes of vigorous-intensity activity or,

• A combination of both

That’s about 30 minutes a day, five days a week, minimum. On top of that, they say we should be doing muscle-strengthening activities (think things like resistance training, Pilates, gym classes) at least twice a week.

But here’s the kicker: only 1 in 4 Australian adults are actually meeting both the aerobic and strength components. And that stat dips lower as we get older.

So, what counts as “moderate” or “vigorous” movement?

Great question. You don’t need to wear a heart rate monitor to figure it out.

Moderate intensity feels like: you’re moving, you’re a bit puffed, but you can still hold a conversation. (Think brisk walking, gentle bike riding, water aerobics, a solid Pilates class.)

Vigorous intensity feels like: you’re huffing and puffing, talking’s harder and often broken, and your heart’s definitely working. (Think running, swimming laps, HIIT, or chasing your dog uphill while carrying groceries.)

And yes, incidental movement counts. Walking the kids to school. Gardening. Taking the stairs. It’s all part of the puzzle.

Why muscle-strengthening matters (especially after 40)

We naturally lose muscle mass as we age, starting around age 30 and accelerating after 50. That loss impacts everything from balance to bone density to how well your body handles blood sugar.

Strength-based work (yes, Pilates counts!) helps:

• Maintain muscle and joint health

• Improve posture and balance

• Support your bones

• Boost your metabolism

• Reduce injury risk

The key is progressive loading. Your body needs to be challenged to adapt. So, whether it’s springs, weights, or resistance bands, make sure you’re not just coasting through your sessions.

Sitting is the new, you know the line

Here’s where it gets interesting: even if you do hit your 150 minutes a week, long periods of sitting can still increase your risk of chronic disease. Yep. The “active couch potato” is a real thing.

The recommendation? Break up sitting every 30 minutes. Stand, stretch, walk around the block, do a few squats at your desk (no one’s judging). It's not about perfection. It's about frequency.

What if you’re already active?

Amazing. But here’s your checkpoint: are you ticking all the boxes?

• Cardiovascular work (for heart and lung health)

• Strength training (for muscles, bones, and metabolism)

• Mobility/flexibility (for ease and longevity of movement)

• Balance and coordination (especially as we age)

You don’t need to train like an athlete, but variety is non-negotiable. If you’re only walking, you’re missing strength. If you’re only lifting, you might be neglecting your mobility. And if you’re only doing Pilates (we love it, obviously), make sure you’re also walking or doing something that gets your heart rate up.

What if you’re starting from zero

Start small. Like, really small.

• 5 minutes today is better than 0.

• Walk around the block.

• Stretch before bed.

• Do some heel raises while brushing your teeth.

Consistency beats intensity, every time. Habit first, challenge later. That’s the long game.

The mind-body piece we can’t ignore

Movement isn’t just physical. It’s mental. Emotional. Social. Active people are statistically less likely to suffer from depression, anxiety, and cognitive decline.

Why? Because regular movement:

• Boosts feel-good hormones

• Improves sleep quality

• Reduces stress

• Gives your brain a chance to reboot

Plus, group movement, like a Pilates session or a walking group, offers connection, community, and accountability. (And we know that’s what keeps people coming back.)

So, what’s the takeaway

• Move most days

• Hit that 150 to 300 minutes a week (however you slice it)

• Include strength work at least twice

• Break up long sitting periods

• Mix it up, don’t just do one type of movement

• Do what feels good, not what feels punishing

And above all: make it sustainable. You’re not training for a 12-week before-and-after pic. You’re building a body that will carry you into your 60s, 70s, 80s, and beyond, with energy, strength, and confidence.

Because good health isn’t just about living longer, it’s about living better.

Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Read more from Robert Carruthers and Ashleigh Berry

---

Robert Carruthers and Ashleigh Berry, Pilates Practitioners

With Rob's blend of sports science and Functional Neurology training and Ash's Dance and Somatic Movement Therapy training, their Pilates sessions are always multi-faceted and multi-dimensional and cover a broad range of health interests that go beyond simply stretching and strengthening our bodies.

Their combined knowledge base has facilitated many life-changing journeys for their clients and has resulted in being recognised names across the Australian Pilates scene. Their work also extends to facilitating world-class yet affordable professional development opportunities to Pilates Practitioners across Australia and online.