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Physical Activity calculator

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Have you ever wondered if you're active enough? Enter your details to find out.

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Physical Activity calculator

Are you active enough?

Physical Activity

How many days per week are you physically active?

(e.g. walking to the bus stop, playing sport, lifting weights, gardening, swimming etc)


How many days per week do you do strength activities?

(e.g. body weight exercises, weights, yoga, rock climbing)


Cardio

Walking & Running

During a typical week, how much time do you spend…

Walking leisurely
:
+
Leisurely walking e.g. walking the dog, walking to the bus
Walking for exercise
:
+
Walking for exercise e.g. brisk walking, hiking
Walking up stairs
:
+
Walking up stairs or hills it takes about 1 minute to walk up 3 flights of stairs
Running
:
+
Running or sprinting

Other cardio

During a typical week, how much time do you spend…

Cricket
:
+
Moderately-active sports e.g. cricket, golf, lawn bowls, skateboarding, softball, volleyball
AFL
:
+
Highly-active sports e.g. AFL, basketball, hockey, netball, roller derby, rugby, soccer, tennis
Cross training/Elliptical
:
+
Moderate-intensity gym cardio e.g. cross trainer/elliptical
Rowing
:
+
High-intensity gym cardio e.g. rowing machine, skipping
Dancing
:
+
Dancing
Leisurely swimming
:
+
Leisurely swimming e.g. snorkelling, surfing, swimming at the pool or beach
Swimming for exercise
:
+
Swimming for exercise e.g. lap swimming
Leisurely bike riding
:
+
Leisurely bike riding
Bike riding for exercise
:
+
Bike riding for exercise

Around the house

During a typical week, how much time do you spend…

Gardening
:
+
Gardening
Active housework
:
+
Active housework e.g. cleaning gutters, mopping, sweeping, vacuuming
Lawn mowing
:
+
Lawn mowing
Playing with kids
:
+
Playing with kids e.g. playing tag, kicking a football

Strength

During a typical week, how much time do you engage in…

Strength exercises - home or gym
:
+
Strength exercises - home or gym e.g. free weights, own body weight exercises
Fitness class
:
+
Fitness class e.g. bootcamp, Body Combat
Yoga/pilates
:
+
Yoga/pilates
Rock climbing
:
+
Rock climbing
Everyday strength activities
:
+
Everyday strength activities e.g. carrying groceries, carrying kids
Please select at least one activity.
LiveLighter

Physical Activity calculator

Are you active enough?

How many days each week do you work or study?


On a typical day, how frequently do you get up from sitting?


During a typical day, how much time do you spend sitting...

Commuting
:
+
Commuting e.g. driving, using public transport
Watching TV or Playing Video Games
:
+
Watching TV or Playing Video Games
Using a Device
:
+
Using a Device e.g. smartphone, computer, tablet
Reading or writing
:
+
Reading or writing
Please select at least one activity.
LiveLighter

Physical Activity calculator

Are you active enough?

Are you meeting the physical activity guidelines?

3 Move Harder: Do at least 30 minutes of moderate-intensity activity on most days
4 Move Stronger: Do strength exercises on at least 2 days each week
6 Move Often: Break up long periods of sitting as often as possible

Recommended workout programs for you


Guideline 1 & 2: Move More

The guidelines recommend that adults are active on most, preferably all, days each week.

Total days active per week

=
XX
days per week

Guideline 3: Move harder

The guidelines recommend that each week adults aim for:

  • 2h 30min – 5h of moderate-intensity activity;
  • 1h 15min – 2h 30min of vigorous-intensity activity;
  • or an equivalent combination of both.
Total Cardio per week
XXX
(moderate)


XXX
(vigorous)
=
XX
guidelines

Guideline 4: Move Stronger

The guidelines recommend that adults do strength exercises on at least 2 days each week.

We suggest completing at least 15 minutes of strength training per session.

Total Strength per week
XXX min
(over XX days)
=
XX
guidelines

Guideline 5 & 6: Move often

The guidelines recommend that adults minimise the amount of time spent sitting and break up sitting time as often as possible.

Research suggests that you should sit for no more than 7 hours each day and you should break up your sitting time every half hour.

Total sitting time each day

=
XX
hours a day


How often you get up each day

=
XX
Disclaimer:

The information and technical data in this website is based on our experience, research, and the contributions of the professional organisations we represent. LiveLighter is pleased to provide this free service to our associates and the general public but assume no legal obligation for the accuracy of the material in this website, giving no representation or warranty in regard to results or performance.