Everyday movement & returning to activity
Make room for sustainable activity and understand how general movement recommendations differ from an individual rehabilitation plan.
Build a routine you can repeat
Consider activities you enjoy and can realistically fit around work, caring and other commitments. A useful starting conversation is about what you currently do, what gets in the way and one achievable next step. A training plan that repeatedly exceeds your capacity is difficult to sustain.
Current Australian adult recommendations
The Australian Government’s 2026 guidance for adults aged 18–64 encourages activity most days, including at least 30 minutes of moderate-to-vigorous activity on most days, strengthening on two or more days each week and mobility, balance or coordination work on three or more days. It also encourages light movement through the day and breaking up long periods of sedentary time.
These population recommendations are not a prescription for an injured person. Different guidance applies to older adults, pregnancy, disability and chronic conditions; seek an individual plan where needed.
Returning after an interruption
Bring your usual activity and recent interruptions to an assessment. Discuss what level is suitable now, which changes to monitor and when to review the plan. If symptoms are new or concerning, seek assessment before trying to push through. Rehabilitation should relate to the demands you hope to return to.
Questions for an exercise appointment
- What is a manageable starting point?
- Which activities match my goals and preferences?
- How will we decide when to progress?
- What should I do if I struggle with the plan?
Explore related guides
Planning care in Melbourne’s north
For people in Epping, Mill Park, Lalor, Reservoir and surrounding suburbs, Muscle Joint Bone is located at 26 Childs Road, Epping. Ask the team which appointment is appropriate and confirm practitioner availability before booking.
Sources and further reading
- Australian Government: 2026 adult movement recommendations
- Australian 24-hour movement guidelines, 2026
Education updated 2 November 2026. Source topics have been rewritten; older source advice is not automatically endorsed. This guide cannot diagnose symptoms or replace individual healthcare advice.
