New national movement guidelines champion step-based activity initiatives

Australia's updated 24-Hour Movement Guidelines have included a world-first evidence-based daily step target, reinforcing more than two decades of work by CQUniversity’s 10,000 Steps program.

The 10,000 Steps program has long supported participants in step tracking to help accumulate movement, and the Australian Department of Health's updated guidelines for Adults (18–64 years) and Older Adults (65+ years) have turned that approach into national policy.

10,000 Steps program lead Professor Corneel Vandelanotte said the guidelines have recognised the value of the program in encouraging Australians to build physical activity into their day.

"We are excited about the new 24-Hour Movement Guidelines for Adults," he said.

"For the first time ever, companion statements to the recommendations refer to the importance of tracking daily steps as a way to set goals and monitor progress towards meeting the guidelines."

Developed through consultation and review of population-level evidence, the new guidelines consolidated physical activity, sedentary behaviour and sleep into a single whole-day framework. 

They emphasised the importance of accumulating movement across the day with a daily step target of 7,000 or more, minimising prolonged sitting by breaking it up with activity and prioritising good quality sleep to improve health and wellbeing.

Professor Vandelanotte said the alignment between the program and the new guidelines reinforced the message that simple, everyday movement could make a big difference.

“Whichever is the magic number – 7,000 or 10,000 Steps a day – it only makes sense to strive for that many steps if you can keep it up in the long run.

"If the 10,000 Steps program can support you to increase your daily steps by 2,000 or 3,000 steps a day, whether or not you ever reach 10,000 steps a day, I say “Mission accomplished” if you can keep those extra steps up in the long run," he said.

"These new guidelines make it clear that light activity accumulated throughout the day plays an important role in reducing sedentary time and protecting long-term health.”

The delivery of 10,000 Steps program in Queensland is funded by the Queensland Government through Health and Wellbeing Queensland.

Dr Robyn Littlewood, Chief Executive, Health and Wellbeing Queensland, welcomed the guidelines for their focus on small, practical actions that can lead to meaningful improvements in heart health, mental clarity and overall quality of life.

“By encouraging simple, sustainable changes, such as reducing sitting time, increasing everyday movement and improving sleep, the guidelines make movement more accessible and achievable for all Queenslanders," she said.

“Every move matters, and even small changes can make a big difference.”

The 10,000 Steps program offers monthly challenges and team tournaments to help individuals, workplaces and communities make moving more a realistic and sustainable activity goal.

Sign up at 10,000 Steps website or download the free mobile apps to start tracking steps.