Your simple guide to getting more active more often Welcome to Frankston’s movement for better health. The “30-20-2” campaign is here to simplify the Australian National Physical Activity Guidelines and help you take action to be more active and healthier overall — one step, pedal or stretch at a time. Why 30-20-2? 30-20-2 is your weekly activity formula for better health. Being active isn’t just about fitness—it’s about living well. Regular movement improves: Physical health: Boosts heart health, bone strength, and energy levels Mental wellbeing: Reduces stress, anxiety, and improves mood Emotional resilience: Builds confidence and self-esteem Social connection: Encourages community, teamwork, and belonging Whether you’re walking the dog, lifting groceries, or dancing in your living room—every move counts. You can mix and match activity based on your lifestyle, preferences, and fitness level. The goal is to move more, feel better, and build strength—physically, mentally, emotionally and socially. How do I do 30-20-2? 30-20-2 is a simple way to remember the right amount of regular activity which is recommended for better health. Here’s how it works: 30 minutes daily of moderate activity OR 20 minutes daily of vigorous activity AND 2 days per week of muscle strengthening activity. Get Started Get Active Get Connected

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Your simple guide to getting more active more often

Welcome to Frankston’s movement for better health. The “30-20-2” campaign is here to simplify the Australian National Physical Activity Guidelines and help you take action to be more active and healthier overall — one step, pedal or stretch at a time.

Why 30-20-2?

30-20-2 is your weekly activity formula for better health.

Being active isn’t just about fitness—it’s about living well. Regular movement improves:

Physical health: Boosts heart health, bone strength, and energy levels
Mental wellbeing: Reduces stress, anxiety, and improves mood
Emotional resilience: Builds confidence and self-esteem
Social connection: Encourages community, teamwork, and belonging

Whether you’re walking the dog, lifting groceries, or dancing in your living room—every move counts.

You can mix and match activity based on your lifestyle, preferences, and fitness level. The goal is to move more, feel better, and build strength—physically, mentally, emotionally and socially.

How do I do 30-20-2?

30-20-2 is a simple way to remember the right amount of regular activity which is recommended for better health.

Here’s how it works:

30 minutes daily of moderate activity OR
20 minutes daily of vigorous activity AND
2 days per week of muscle strengthening activity.

Get Started Get Active Get Connected

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Running event calendar

The Running Calendar Melbourne page is an online directory listing upcoming running events across Melbourne and Victoria. It includes marathons, half-marathons, 10km and 5km fun runs, trail runs, and charity events, providing dates, locations, and event details for participants of all fitness levels.

Why it’s good

The website offers numerous opportunities for vigorous physical activity through events like marathons and trail runs, as well as moderate-intensity options such as fun runs and charity walks.

Peninsula Health Directory

The Peninsula Health directory is a downloadable guide listing local programs, services, and activities that help Frankston residents stay active and connected, including exercise classes, walking groups, strength training options, and community events that support physical and social wellbeing.

Why it’s good

The directory features a variety of options—including walking groups, fitness classes, and strength‑based programs—to support different activity levels and goals. By gathering these choices in one place, it helps residents select activities that suit their needs and schedules.

Frankston’s School holiday activities

The Frankston City Council’s School Holiday Activities page provides a comprehensive guide to family-friendly programs and events across the city during school breaks. It lists activities at local parks, community centers, libraries, arts venues, and recreation facilities, aiming to keep children engaged and active.

Why it’s good

Many listed activities—such as outdoor play, recreation centre programs, and skate park sessions—encourage children and families to be moderately or vigorously active. By promoting accessible and enjoyable options, the site helps community members meet national activity guidelines and build healthier habits.

Women’s Health and Wellbeing

The Women’s Spirit Project empowers women facing life challenges through physical activity, personal development, and social connection, offering programs such as walking groups, fitness activities, and wellbeing workshops.

Why it’s good

Its website offers information, resources, and opportunities to participate in these health‑focused, confidence‑building initiatives, including structured walking programs and fitness sessions.

Stronger Hearts

Stronger Hearts offers accessible, seated exercise programs for older adults and people with mobility limitations, providing structured, progressive classes that build strength, endurance, motor skills, and cardiovascular health while supporting social connection and functional improvement.

Why it’s good

The Seated Exercise Program provides safe, guided sessions with moderate‑intensity movements and resistance exercises suitable for people with limited mobility.

The Department of Health and Aged Care

The Department of Health and Aged Care’s website provides Australia’s national physical activity guidelines, offering clear, evidence‑based advice and practical resources to help people stay active and reduce sedentary behaviour.

Why it’s good

It offers summaries, fact sheets, and practical examples to simplify national recommendations, ensuring consistent and trustworthy messaging.

Vic Health

The Be Healthy blog by VicHealth offers practical tips, expert advice, and real-life stories to help Victorians improve physical activity, nutrition, and wellbeing. It also makes health information accessible and engaging.

Why it’s good

VicHealth helps Frankston residents make active choices, improve wellbeing and build long-term healthy habits.

Heart Foundation

The Heart Foundation is a leading Australian charity promoting heart health through evidence-based resources, programs, and advocacy, helping Australians make healthier lifestyle choices and improve cardiovascular outcomes.

Why it’s good

The Heart Foundation provides evidence-based resources and programs that highlight the heart health benefits of regular exercise.

AUSactive

AusActive is Australia’s peak body for fitness and physical activity, supporting safe and accessible exercise through leadership, advocacy, education and resources to help Australians move more and live active lives.

Why it’s good

AUSactive provides a wide range of clear and practical physical activities, supported by evidence‑based resources, education and professional guidance.

Million Moves

Million Moves is an Australian program that inspires active living through inclusive resources, challenges, and events, making fitness fun and achievable for everyone

Why it’s good

Million Moves provides tools and programs to help people stay active, track progress, and build healthy habits.

Frequently Asked Questions

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About

Your simple guide to getting more active more often

Why 30-20-2?

30-20-2 is your weekly activity formula for better health.

Being active isn’t just about fitness—it’s about living well. Regular movement improves:

Physical health: Boosts heart health, bone strength, and energy levels
Mental wellbeing: Reduces stress, anxiety, and improves mood
Emotional resilience: Builds confidence and self-esteem
Social connection: Encourages community, teamwork, and belonging

Whether you’re walking the dog, lifting groceries, or dancing in your living room—every move counts.

You can mix and match activity based on your lifestyle, preferences, and fitness level. The goal is to move more, feel better, and build strength—physically, mentally, emotionally and socially.