Move More, Sit Less, Sleep Better: Australia’s 24-Hour Movement and Home Exercise Guidelines That Could Boost Your Health (and Maybe Reduce Your Insurance Premiums Too)
- Rodel Claudio
- Mar 31
- 5 min read
Updated: 6 days ago
Hey there — if you’re a parent with young kids and working from home, your day probably feels like a marathon. Zoom calls in one ear, toddler tantrums in the other, endless laundry piles, and somehow still trying to hit that elusive “me time.” Sound familiar?
You’re not alone. Many time-poor Aussie parents tell us the same story. The challenge? Working from home can actually increase sedentary time — studies show people who WFH full-time often sit around 2 extra hours per day compared to office workers, with higher prolonged sitting and screen time during work hours.
But here’s the encouraging news: Australia’s 24-hour movement guidelines from the Department of Health don’t require fancy gym memberships or hours you don’t have. They focus on your whole day — smart movement, breaking up sitting, limiting recreational screens, and quality sleep. These draw from strong global evidence, including World Health Organization (WHO) recommendations. People who are insufficiently active face a 20–30% higher risk of death, while meeting combinations of activity, reduced sedentary time, and good sleep links to better energy, mood, lower chronic disease risk, and stronger mental wellbeing.
At Merlin, we’re big fans of this approach. Healthier daily habits support longer-term wellbeing — which can also lead to smoother life insurance applications and potentially more competitive premiums. Insurers tend to view proactive lifestyle choices favourably.
Why the “Whole Day” Approach Works for Busy Families
Research shows real benefits when you hit more of the guidelines together. Kids and teens who do so often enjoy lower body fat, better fitness, improved mental health, and even stronger cognitive skills or school readiness. In Australian preschoolers, meeting physical activity guidelines alone was linked to noticeably better school readiness.
Yet it’s tough for many. In Australia, only about 2% of secondary students meet all three guidelines, while 26% meet none. Adults aren’t faring much better, and WFH can make sedentary behaviour sneakier. The good news? Small, realistic shifts — even replacing some sitting with light movement — deliver measurable gains.
What the Guidelines Look Like — With Real-Life Home Exercise Examples
For Little Ones (Birth to 5 Years)
Plenty of floor play and tummy time for babies; at least 3 hours of energetic play for toddlers/preschoolers; minimal restraint and limited screens (none under 2, max 1 hour for 3–5); age-appropriate sleep.
Time-poor parent example: Sarah, a Sydney working mum with a 10-month-old and a 3-year-old, builds tummy time and crawling games into her morning routine while sipping coffee and handling quick emails. Evenings include short dance parties or lounge-room obstacle courses — ticking activity for the kids (and her), reducing couch time, and often leading to smoother bedtimes.
For Kids & Teens (5–17 Years)
At least 60 minutes moderate-to-vigorous activity daily (with vigorous and strength elements 3+ days/week); recreational screen time ≤ 2 hours; 9–11 or 8–10 hours sleep depending on age.
Time-poor example: Walks or cycling with the kids to school a couple of mornings a week — adding movement for everyone and cutting car screen time.
For Adults (18–64 Years) — Especially Busy WFH Parents
Aim for 2.5+ hours moderate-to-vigorous activity per week (or vigorous equivalent), muscle-strengthening 2+ days, several hours of light movement, functional balance/mobility work 3+ days, break up prolonged sitting, and 7–9 hours quality sleep with consistent routines.
Time-poor WFH parent examples:
During nap time or quiet moments, squeeze in a quick 10–20 minute YouTube workout or bodyweight circuit.
After the bedtime routine, swap immediate scrolling for a short family walk — it reduces sedentary time, clears heads, and often improves everyone’s sleep.
Special Tips for Work-from-Home People
WFH can blur boundaries and ramp up sitting (with some studies showing an extra 22 minutes of sitting during work hours alone). Here are practical, low-effort home exercises to align with the guidelines without disrupting your flow:
Set movement reminders: Use a phone timer or app to stand and move every 30 minutes. Even 1–5 minutes counts — stretch, do calf raises, or pace while thinking.
Standing or walking calls: Take phone meetings while standing or walking around the house/backyard. Many parents do this with kids playing nearby.
Micro-breaks that work: Stand during emails, do desk stretches, or walk to a farther printer/water bottle. Place snacks or supplies across the room to force natural movement.
Sit-stand hacks: If possible, use a standing desk converter or improvise with a high counter. Alternate sitting and standing hourly. Studies show sit-stand setups can cut daily sitting time significantly.
Combine with family life: Turn a mid-morning break into a quick backyard game with the kids, or do lunges while supervising playtime. Batch chores (vacuuming while on a podcast) to add light activity.
Protect sleep and boundaries: Set a firm “end-of-day” time to avoid late-night screens, which helps hit the 7–9 hour sleep target and creates more energy for movement the next day.
These tweaks help offset the extra sedentary risk of WFH while fitting around young kids and deadlines. Progress beats perfection — even partial adherence brings benefits.
For Older Adults (65+)
Similar focus, with extra emphasis on balance/strength to maintain independence and reduce falls, plus 7–8 hours quality sleep.
Pregnancy, Disability, or Chronic Conditions
Stay active as safely possible (always consult your doctor). Include strength and pelvic floor exercises where suitable.
Why This Matters for Your Family’s Health — and Financial Protection
When parents model these habits, kids are more likely to follow — building positive patterns early. For you, consistent movement and better routines can mean more energy for chasing toddlers, lower long-term risks (like heart disease or diabetes), and stronger resilience.
From an insurance viewpoint, healthier lifestyles often signal lower risk, supporting smoother underwriting and potentially better terms for life insurance or income protection. Protecting your income and family feels even more valuable when you’re actively building daily strength.
Practical Tweaks for Time-Poor WFH Parents with Young Kids
Double up where possible: Family park time or beach walks count for everyone while limiting screens.
Micro-movements: Dance while vacuuming, squats during kettle boils, or pacing during calls.
Sleep-first strategy: Consistent earlier wind-down (no screens an hour before bed) often boosts next-day energy and makes movement easier.
Start small: If you’re meeting zero guidelines now, one or two improvements (like daily movement breaks) is already a big win.
Ready to Protect Your Health and Your Future?
Your 24 hours are precious — especially when shared with little ones and squeezed between work deadlines. Spending them a bit more intentionally can lift everyone’s energy, mood, and long-term wellbeing.
At Merlin, we support both your wellness and your wealth protection. Whether reviewing life insurance, income protection, or tailoring cover to your family’s stage, our team keeps it straightforward and personalised.
→ Book a free insurance check-up today at merlinmoney.com and Explore more practical tips in the Wealth & Wellness Wiz section.
What’s one small change you could try this week — maybe setting a 30-minute movement timer during work calls, a family dance break, or locking in earlier bedtimes? Drop it in the comments — I’d love to hear what works (or doesn’t) in your busy WFH household!
Here’s to more movement, smarter sitting breaks, better rest, and building a stronger, more protected future for you and your family.
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