How Much Movement You Actually Need in 2026

If you have ever felt guilty for not hitting 10,000 steps, there is some good news. In March 2026 the Australian Government released updated 24-hour movement guidelines, and the headline step number is lower than the one most of us grew up with. The guidelines now point to around 7,000 steps a day as a practical target for adults who like to track their steps.

The 7,000 figure is not arbitrary. It comes from a large review of the research, which found that most of the measurable health benefits, including lower risk of heart disease, type 2 diabetes, several cancers, depression, and dementia, were already showing up at around 7,000 steps a day. More is still fine, but the steepest gains happen well before 10,000. For a lot of people, that makes the goal feel reachable rather than discouraging.

The other shift is in the name. These are 24-hour guidelines, which means they look at your whole day rather than just your workout. Movement, sitting, and sleep are treated as connected. A good day is not only about the half hour you spend exercising, it is also about how often you break up long stretches of sitting and how well you sleep.

For adults aged 18 to 64, the core recommendations are 150 to 300 minutes of moderate activity each week, or 75 to 150 minutes of vigorous activity, plus muscle strengthening on at least two days. New in this version, activities that challenge balance and coordination are now recommended for all adults on at least three days a week, not just older people. Rounding it out, the guidelines suggest breaking up long periods of sitting and aiming for seven to nine hours of quality sleep.

Adding balance work for every adult is a sensible change. Balance is not something that only matters later in life, it is a skill that quietly fades when we stop using it. Simple things, like standing on one leg while you brush your teeth or adding a few single-leg movements to a workout, help keep that system switched on.

If your current week looks nothing like those numbers, that is completely normal, and the worst thing you can do is try to fix it all at once. The research behind the guidelines is clear that some activity is far better than none, and that the benefits start adding up early. A short daily walk, or one strength session a week, is a genuine start. The targets are a direction to head in, not a pass or fail test.

Sometimes the thing getting in the way of moving more is pain, a recent injury, or simply not knowing where to begin after a long break. That is where a physiotherapist can help, by looking at what your body can handle now and building a plan that suits your situation rather than a generic program. If you have been meaning to move more but are not sure how to start safely, it is worth a conversation.