The metropolitan area has a population of around 1.4 million people.
With mild Mediterranean weather, abundant parklands and a relaxed pace of life, residents enjoy easy access to outdoor recreation and fresh produce from the Adelaide Central Market, the largest market in the Southern Hemisphere. If you would like to see how the city has grown over time, the World Population Review provides historical data on Adelaide’s metropolitan population.
Despite these advantages, surveys show that many South Australians struggle to meet dietary and exercise guidelines. This article explores population demographics, nutrition, physical activity, gym participation and reasons to embrace a more active lifestyle, with specific tips for those living in or visiting Adelaide.
Population and demographics
Adelaide is the fifth-largest city in Australia and home to about 1.4 million people.
Around 75.5 % of South Australians live in the greater Adelaide region, and the city’s median age is around 39 years, reflecting a balanced mix of young families, students and retirees.
The city’s compact size means residents spend less time commuting and more time enjoying parks, beaches and sporting facilities.
Adelaide’s parklands encircle the CBD, offering trails, running tracks and free outdoor fitness equipment, while the coastline and Mount Lofty Ranges provide opportunities for swimming, cycling and hiking.
Diet and nutrition habits
Access to fresh fruit and vegetables is one of Adelaide’s greatest assets, yet dietary surveys reveal significant gaps in consumption.
According to surveys, less than one in ten adults eat the recommended five servings of vegetables per day, and less than half of adults consume the recommended two servings of fruit.
Barriers include cost, limited preparation facilities and a lack of knowledge about healthy options.
To build healthier habits, residents can visit farmers’ markets, plan meals around seasonal produce and prepare snacks ahead of time.
Incorporating colourful fruits like strawberries, berries and leafy greens into daily meals boosts vitamin intake and supports immune health.
For more guidance on healthy eating and the recommended serves of fruits and vegetables, visit the South Australian government’s nutrition resources at SA Health: nutrition and healthy eating.
- Vegetables: less than one in ten adults eat five serves of vegetables.
- Fruit: less than half meet the two-serve fruit recommendation.
- Barriers: cost, limited preparation facilities and lack of knowledge.
Physical activity patterns
Despite Adelaide’s green spaces, many adults fall short of national activity guidelines. The data below summarises how South Australians are moving:
- Only 22.4 % of adults aged 18-64 met the physical activity guidelines in 2022.
- 56.4 % completed 30 minutes of activity on five or more days.
- 26.6 % performed strength or toning exercises on two or more days per week.
- 67.4 % undertook some physical activity on five or more days.
- 74.2 % accumulated at least 150 minutes of physical activity in the week.
The Active Lives survey paints a similar picture. About 80 % of respondents walked in the past week and 43.4 % accumulated more than 150 minutes. Fitness activities such as gym workouts, boot camps and cross‑fit were the second most popular, but nearly three‑quarters of respondents (72 %) reported no fitness activities; 15.5 % did 1‑149 minutes and only 12.5 % completed 150 minutes or more. Men were more likely to meet activity guidelines (63 %) than women (53 %), and around 15 % of adults reported no physical activity at all. These statistics highlight room for improvement and underline the need for accessible, enjoyable exercise options. For more data, explore the state government’s Active Lives survey infographic and the national Physical Activity 2022 report from the Australian Bureau of Statistics.
Gym membership and exercise participation
Gyms and studios are a popular choice for many Australians, and Adelaide is no exception. The fitness industry has expanded rapidly in recent years, offering a range of options from 24-hour gyms to boutique studios. Key participation statistics include:
- Australia has more than 6 000 gyms and fitness centres and membership penetration sits in the mid-teens (about one in six Australians are members).
- About 4 million Australians regularly visit gyms or weight-training facilities.
- Approximately 32 % of adults hold a gym membership, but many attend infrequently.
- Participation in gym activities has grown from 12.6 % in 2005-06 to 17.4 % in 2013-14. Around 40 % of participants visit their gym 105 or more times per year, while 24 % attend 53-104 sessions.
Women participate slightly more than men, and young adults aged 18-34 have the highest participation rates. With Adelaide’s compact layout and numerous local fitness centres, joining a gym can offer structure, social support and a safe environment to exercise year-round.
Why join a gym in Adelaide?
Health and fitness benefits
Regular gym workouts improve cardiovascular fitness, build muscular strength and support healthy body composition.
Strength training strengthens bones and joints, which is especially important as Adelaide’s population ages.
High‑intensity interval training (HIIT), circuit classes and resistance workouts boost metabolism and burn calories long after the session ends, while steady‑state cardio like treadmill running or indoor cycling improves endurance.
Gym memberships also provide access to knowledgeable trainers who can help design personalised programs and ensure proper technique, reducing injury risk.
Mental wellbeing and social connection
Exercise is a proven mood booster. Being active releases endorphins and reduces stress hormones, which can help combat anxiety and depression.
Group classes and small-group training foster a sense of community and accountability.
Social support is a powerful motivator. Research suggests that people who exercise with friends or attend group sessions are more likely to stick with their routines and report higher enjoyment levels.
Evidence backs up these experiences. A study published in the Journal of the American Osteopathic Association found that people participating in group exercise experienced a 26 % reduction in perceived stress and significant improvements in mental, physical and emotional quality of life; such gains were not seen in solitary exercisers. The study summary is available via ScienceDaily’s report on group exercise benefits Group exercise improves quality of life, reduces stress.
In a statewide survey, participants in group fitness programs reported improved self-confidence, balance, flexibility and coordination and valued the social aspects of working out together.
Convenience and climate
Adelaide’s Mediterranean climate is generally mild, but hot summers and wet winters can discourage outdoor exercise.
Gyms offer climate‑controlled environments where you can work out comfortably year‑round.
Many facilities are located close to residential neighbourhoods and public transport, making it easy to incorporate exercise into a daily routine.
For those working in the CBD, lunchtime classes or early morning workouts provide a quick and efficient way to stay active without sacrificing time with family or other pursuits.
Our classes: making fitness part of your lifestyle
At TTF Kick Punch Lift we offer a variety of classes to help Adelaide residents stay active, meet new people and enjoy their workouts.
Whether you’re a beginner or an experienced athlete, our programs combine cardio, strength and functional movement to deliver results.
Explore some of our flagship options below and click through to learn more.
- Boxing Fitness: high-energy sessions using heavy bags and gloves to build cardio endurance, strength and coordination. You’ll punch, kick and perform functional exercises without any contact, making it suitable for all fitness levels.
- KICK n HIIT: short, intense intervals mixed with recovery periods. This class emphasises powerful bursts of effort, elevating heart rate and burning calories quickly.
- KICK n Cardio: focuses on steady‑state cardio at moderate intensity. It’s great for building aerobic capacity and endurance while practising strikes and kicks.
- KICK n Core: targets your core muscles through a blend of boxing combinations and functional movements, improving balance, stability and posture.
- KICK n Butt: combines lower‑body strength exercises with cardio intervals to sculpt and strengthen your legs and glutes. Expect lunges, squats and explosive movements for a complete lower‑body workout.
Getting started
Ready to improve your health and wellbeing? Start by setting realistic goals, whether that’s exercising three times per week, eating an extra serve of vegetables each day or joining a group class.
Take advantage of Adelaide’s parklands for walking or jogging and incorporate gym sessions for strength and variety.
Our friendly trainers can guide you through your first class and help tailor your routine.
If you haven’t visited us yet, sign up for a trial session today – your body and mind will thank you.