A Step in the Right Direction

Getting Started

Many Canadians are looking for ways to make physical activity a part of their daily life but are unsure of where or how to begin. Getting started is easier than you think. Here are tips to help you build physical activity into your daily routine.

Choose a variety of physical activities you enjoy

Try different activities and focus on ones that fit your schedule and interests such as skating, dancing, dog walking, swimming, skiing and racket sports.

Set a goal

Aim for 2.5 to 5 hours of moderate to vigorous physical activity, spread throughout the week. If you have been inactive, you need to start slowly to help prevent injury and gradually work up. If you have a health problem like heart disease, high blood pressure or diabetes, ask your doctor or pharmacist about the amounts (and types) of physical activity that are right for you.

Moderate-intensity physical activities will cause you to sweat a little and breathe harder. Examples of moderate activity include walking quickly, ice skating and snowshoeing.

Vigorous-intensity physical activities will cause you to sweat and be “out of breath.” Examples of vigorous activity include jogging, basketball, soccer and cross-country skiing.

Break it up

You can get your recommended amount of physical activity per day (30 minutes) by performing several shorter sessions of around 10 to 15 minutes. It all still adds up to good health.

Mix it up

While aerobic exercise is important, so is strength and balance training. This helps maintain healthy bones and muscles and improve balance.

The Canadian Physical Activity Guidelines recommend at least two days per week of muscle- and bone-strengthening activities.

Muscle- and bone-strengthening activities involve your muscles pushing and pulling against your bones, which helps make them stronger. Examples include running, walking, dancing, yoga, lifting weights and climbing stairs.

Get into a routine

Find the days and times that work best for you for exercising, such as first thing in the morning, during lunch break at work or after dinner, and commit to those times.

Move yourself

Whenever you can, walk, bike or run instead of taking the car. Take the stairs instead of using the elevator. Park further away from your destination and walk the rest of the way.

Get social

Involve your family and friends in physical activity to have fun, spend quality time together and stay on track. Join a community running or walking group or other local recreational sports activities.

Get connected

Consider the use of technology designed to promote physical activity. Smartphone or tablet applications (apps) like MyFitnessPal and Jillian Michaels Fitness Motivation App, and wearable devices, such as the FitBit®*, allow you to track your activity levels, monitor your heart rate and input your own goals or targets.

If you are not currently active, adding any amount of physical activity can be beneficial. The key is to start now and start somewhere. Every step counts!

That hurts!

If you have back and/or joint pain, you may fear that physical activity will aggravate your condition. This is often not the case. Backs and joints are designed to move, so regular physical activity is actually encouraged. In fact, studies have shown that physical activity can reduce pain and improve function and quality of life in people living with arthritis.

However, before you take up a fitness plan, talk to your doctor or pharmacist about the exercises that are best for you based on your condition and type of joint pain. Discuss pain relief options with your pharmacist.

With the approval of your healthcare team, you may want to try low-impact activities with less strain such as walking, swimming, riding an exercise bike, social dancing or yoga.