​Exercise

Exercise is a type of physical activity that you plan. You can do it to improve your muscle strength, flexibility, and aerobic fitness (heart and lung health).

Here are some examples of exercise routines:

• strength training 3 days a week (2 sets of 8 to 12 repetitions)
• whole body stretching exercises every day
• 30 minutes on a treadmill

​Physical activity

Physical activity is any activity that gets you moving. Common types include:

• household physical activity, such as vacuuming or cleaning
• workplace physical activity, such as lifting boxes or walking for longer than 10 minutes
• lifestyle physical activity, such as carrying a basket at the grocery store instead of pushing a cart
• active transportation, such as walking to the store
• leisure time physical activity, such as playing sports or exercising

A complete physical activity program still needs to include parts that support your muscle strength, aerobic fitness (how long you can do something), and flexibility (how well you bend, twist, or move).

For example, when you are grocery shopping, you can include all parts of physical activity by:

• walking to the store
• carrying your groceries home in a backpack or a couple of bags
• putting food cans in the very back of the cupboard, alternating between using your left and right hands

What’s best: physical activity or exercise?

Being active regularly will improve your health. It doesn’t matter if you exercise, do other types of physical activity, or do a combination of both, as long as you start moving. Stay active doing things you like and that can fit into your regular routine.

Some ways to get started can include:

• Be active for shorter times all through the day, such as going for a walk for 10 to 15 minutes a few times a day instead of going for 1 long walk.
• Start a walking group at work during lunch or at home with your neighbours to make being active more social, fun, and interesting.
• Do activities like bowling or swimming as a family instead of going to a movie.

Some activity is better than none. The more you do, the better. Finding activities you enjoy and that are practical is an important first step to becoming active.

​​​​​​​​​​​​​​​​​​​​​​The 3 parts of fitness are flexibility, aerobic training, and strength training. All are important when developing a well-rounded fitness program.​

What is flexibility?

Flexibility is how much movement you have in your joints. Some joints may be more flexible than others.

Regular activity and different types of stretching can improve your flexibility. 

​Each of your joints has a different level of flexibility. For example, you might be able to reach your arm to scratch your lower back, which shows you have good shoulder flexibility. But maybe you can’t reach your toes with your fingers, which could show poorer flexibility in your hips and low back.

Each joint (or set of joints) is made up of:

• bone
• connective tissue (tendons) and muscle
• cartilage (protective tissue)

Your overall flexibility is affected by​:

• your gender
• your age
• how active you are
• your body shape

Improving flexibility with stretching

You can think of stretching as flexibility training. Using stretches the right way can increase your range of motion and the flexibility of a joint.

There are 2 types of stretching:

• Static stretching: This type of stretching is when you slowly move a joint until you feel the stretch and then hold the position for 15 to 60 seconds. This type of stretching slowly stretches the muscle and connective tissue of the joint. For example, when you bend over to try to touch your toes and hold the position, you’ll feel your hip and low back muscles stretching.
• Dynamic stretching: This type of stretching is when you move in a controlled way. The movement usually starts gently and then slowly increases in reach or speed. For example, you may start by doing some slow, gentle circles with your arms. Then you might slowly make the circles wider and do the motion faster. You need to be careful with dynamic stretching because if you use too much energy or do sudden movements, it might be painful or you could get hurt.

Benefits of stretching and improved flexibility

To improve your flexibility, add more stretching into your exercise routines. Stretching more will:

• Improve your range of motion: Having a good range of motion in all of the joints is important for everyone. Each day, you reach, bend, and make all kinds of different body movements. If you don’t have good flexibility, then many of these movements can be hard or painful to do. Even if you’re active and don’t have pain in your joints, better range of motion can help. With regular stretching, you might even find that you’ll be able to do activities easier.
• Make your muscles less tight: For many people, stretching helps with tense and tight muscles. If your muscles are too tight, it can affect how you sit or stand, which leads to poor posture. This is why it’s a good idea to stretch at work. If you sit a lot for your job, do some stretching to help with tight muscles.
• Improve your mental health: Stretching is a good way to connect to your body and take time for yourself. This is why stretching and yoga are very popular. A yoga class will usually include stretching and a chance to have a mind, body, and spiritual connection. Stretching can also help you relax so you can unwind and manage stress.

Now that you know more about flexibility and the benefits of stretching, take time to add more stretching into your activities and make better flexibility one of your goals.

If you’re not sure what kinds of exercises or stretching to do, talk to a certified exercise professional.

​​​​​​​​​The 3 parts of fitness are flexibility, aerobic training, and strength training. All are important when developing a well-rounded fitness program.

What are strengthening activities?

Strengthening activities help build your muscle mass and strengthen your bones by using resistance to exercise a specific muscle or muscle group. You can use your body as resistance, like with exercises such as pushups and sit-ups. You can also use external resistance, like with exercises that use resistance tubes (elastics), free weights, or weight machines.

It is recommended that adults age 18 to 64 do strength exercises at least 2 times every week. Learn more about Canada's 24-Hour Movement Guidelines for Adults (18 to 64 Years).

Why is strength training important?

In Canada, many adults spend over half of the hours they're awake at work. This means many people sit for a good part of the day. People also sit a lot at home and while they're driving. When people are sitting, their muscles are relaxed. This can lead to loss of muscle mass which can impact a person's quality of life.

There are number of health benefits to strength training, which include:

• building the strength you need to complete daily tasks such as carrying groceries, shoveling snow, or walking up stairs
• maintaining bone density and reducing the risk of osteop​orosis
• raising your body's metabolic rate, which supports good sleep, healthy weight, and recovery
• helping to reduce the risk of chronic diseases
• improving thinking and learning skills as well as supporting your mood

Getting started

If you want to start strength training but feel intimidated, you are not alone. Talk to a certified exercise professional or your healthcare provider if you're not sure what kinds of exercises to do. Here are some tips to make your first time successful:

• Have equipment that helps you be comfortable and safe. Start with shoes, a towel for sweat, and clothes you can move in. Make sure to have water for drinking.
• If you are going to a gym or fitness facility, ask the staff for a tour or for information about gym etiquette, like how to clean equipment when you are done with it.
  
• Make strengthening exercises part of your routine when you're getting ready for any activity or sport.
• Start slowly and ask a certified exercise professional to help you get started safely.
  
  

You can do strength training at home or in a gym. Here are some options for resistance:

• Body weight: pushups, pullups, planks, lunges, and squats
  

• Resistance tubing: provides resistance when stretched. You can buy these at most general stores, like dollar stores.
• Free weights: barbells, dumbbells, or soup cans
• ​Weight or cable machines: usually found in a fitness facility, but can be purchased for your home as well​​

​​​​​​​​​​​​​​​​​​​​​​​​​​​​​The 3 parts of fitness are flexibility, aerobic training, and strength training. All are important when developing a well-rounded fitness program.

What is aerobic training?

Aerobic activity is exercise that makes you breathe harder and makes your heart beat faster. These types of exercise are moderate to vigorous in intensity.

Aerobic training is doing activities that usually involve large muscle groups like fast walking, jogging, cycling, or swimming. It's a great way to burn calories, help your blood flow, and exercise your heart.

Aerobic training has many benefits:

• makes your heart stronger and better at pumping blood
• lowers fat and cholesterol levels
• lowers blood pressure
• reduces your risk of chronic diseases
• helps support and maintain health
• helps with managing stress and may help you sleep better​
  

Getting started with aerobic training

Many people enjoy aerobic training. Aerobic activities can be fun on your own or with others. On your own, it's a time to focus on your physical and mental health. With others, it's a great way to spend time and connect with friends and family.

Here are some ideas to help you get started:

• Choose activities that you enjoy and that you're comfortable doing like walking, jogging, cycling, swimming, squash, badminton, or team sports like hockey or volleyball. Walking is one of the best ways to get started.
• Join a fitness or exercise program at school, a community centre, or a fitness club in your area.
• Get involved in fitness or exercise programs at work or nearby, such as lunch hour walking groups or workplace fitness facilities.​​
  
• If you're not sure where to go or what to do, ask friends, family, or co-workers. Choose a couple of activities you like doing and you'll be more likely to keep exercising and reach your goals.
• Remember that you can do aerobic training anywhere, including in your home with music or a fitness video.
• Stay active by doing chores, yard work, or going dancing with friends.

 
If you don't know how to do an exercise or activity, talk to a certified exercise professional.

Go slow and build up your energy

It's important to start any exercise program or new activity slowly. Pick a pace and time that you're comfortable with. Do what feels right for you. You can:

• Start with a 5 or 10 minute walk every day or a few times a week. As you build up more energy, take more than 1 short walk each day, or walk longer each time.
• Go for longer walks, like walking 30 or 45 minutes a day, 4 to 5 times a week.
  
• Take a long walk one day, and shorter ones the next day.
• Do different activities on different days during the week, like going for a long walk, going for bike rides, and going to a swim class or playing a team sport.

Talk with your healthcare provider or a certified exercise professional if you aren't sure what kind of activity to try.

Be successful at keeping a regular exercise routine by making sure you don't overdo it early. For many people, regular exercise is hard to do. Lots of people get off to a great start for a few weeks or months, but they may slowly lose the motivation to keep going.

When you feel ready to do more

When you feel ready, do more aerobic activity. Here are some ways to make steady progress:

• When you've reached a certain level, like increasing your daily walk from 15 to 25 minutes, challenge yourself by walking faster or going for longer walks, like walking for 35 or 45 minutes.
• For beginners, it's best to first progress by doing longer sessions (more time or distance) first, and then later increasing the intensity. If you start with a 10-minute activity, increase the time in 10-minute increments, like increasing to 20 minutes and then 30.
• Increasing your intensity means working harder or moving faster. If you're on a treadmill, it can mean increasing the incline or the speed. If you're biking outside, increasing your intensity means going faster. If you're on a stationary bike, you can slowly increase the resistance setting.

 
To get the most health benefits from exercise, try to do 150 minutes a week. This could mean doing 30 minutes of activity, 5 days a week. L​earn more abo​ut Canada's 24-Hour Movement Guidelines.​

Take time to feel good about yourself every time you exercise. If it takes a while to get to 150 minutes a week, that's OK.

How will my body feel?

You can expect your body to feel different during and after any aerobic activity.

During an activity

• Depending on your pace, you may feel your muscles or part of your body moving in a different way than you've noticed before, especially if you are new to exercise.
• As you work harder, you may feel warm, start to sweat, and breathe heavier. You'll be able to talk, but it won't be as easy as when you're​​ sitting down. If you notice these changes, you're likely getting good benefits from the activity.
  
• Your muscles may feel tired or stiff, especially towards the end of your activity. If you get muscle cramps, feel short of breath, can't talk, or feel light-headed, slow down or take a break.

 
After an activity

• You will likely feel good, be more alert, and have more energy. Be proud of yourself for doing something active.
• If you push yourself hard during a workout, you may feel tired and your muscles may be tired or feel tight. This is normal. It's a good idea to stretch muscles that feel tight.

 
The day after an activity

• Most people won't feel much different the day after doing an activity that's part of their routine. However, if you worked really hard during an activity (like climbing stairs), your muscles may be tender. This can last 1 or 2 days. This is called delayed onset muscle sore​ness and it's normal.
• Aerobic exercise is good for everyone. Plan ahead so you have the time you need to exercise.

​​​​​​Are you someone who doesn't really like to be active or exercise? If so, you're not alone.

People can have different reasons for not being active. To take the first step toward being more active, think about some things that may be stopping you. Once you've thought about what might be stopping you, try the tips below.

• Plan exercise around your schedule, preferences, and interests. You're more likely to make physical activity part of your routine if it fits around your existing life (including work and family life) and if it matches your preferences, like whether you prefer to be indoors or outdoors, and alone or in a group.
• Choose activities that you enjoy or have always wanted to try. Having fun will make it easier to stay active. Whether it's a team sport, dance class, a cardio machine, or a walk by yourself outside, there are lots of ways to be active and they all have benefits.
• If you want to go to a gym or fitness facility, take a tour first. Get to know the layout and the staff. This will help you feel more comfortable before you commit to taking a course or class.
• If you want to try a class, register for a beginner class first. Then everyone will be at the same level trying to learn the basics. As you learn more and get used to some movements, you'll begin to feel more confident.
• If you have questions about exercise equipment, talk to certified fitness instructors or people who work at the gym about how to use the equipment or machines. You can also ask about different exercises that are good for beginners.
• Think about how you'll feel after you've been active. Being active will give you more energy and help you sleep better.
• Plan to be active when you have the most energy. For some people this means a morning run, while for others it means an evening walk. Choose times that work best for you.
• See yourself as an active person. The more active you are, the better you'll feel. The more times you're active in a week, the stronger and more confident you'll feel.
  

Ways to m​​ove​​ more

Being active is not just about going to a fitness centre, running long distances, or lifting weights. There are many ways to add walking or other activity to your daily routine.

• Limit how often or how long you sit. Get up and move around more at work and at home.
• Look for ways to move more when you are going places. Walk or bike to work or when doing errands. If it's available, take public transit instead of driving and walk to the bus or train stop as part of your plan. When you have time, walk for longer distances, like parking further away from entrances or getting off public transit a few stops early. If you have the choice, take the stairs instead of the elevator or escalator.
  
• Think about your household chores, like vacuuming or laundry, as a way to be active. Use manual labour and tools such as push mowers or snow shovels to be more active. But work at an even pace so you don't get too tired.
• Make being outdoors more fun by working with your family and visiting neighbours and friends.
  

Get creative

There's no limit to how many things you can do to be more active. Here are a few creative ideas to help get you moving.

• Be active with your children instead of watching TV or playing video games. Do activities inside and outdoors that are fun for everyone, like playing in the yard, walking to a park, or hiking.
• If you have a dog, take them for more walks or longer walks. Slowly build up your pace and distance. The more you walk, the better you and your dog will feel.
• Make activity dates. For example, make a date with your partner or friend for a regular evening walk. On the weekends, make a date for a longer bike ride or walk. Pick a time that works for both of you so you don't have to reschedule.
• When you try an exercise class or any new activity, do it with a friend so it's a social outing too.
  

Choosing activities

Make a list of activities you might be willing to try. Try some of them to see what you like doing. Choose things you'll enjoy.

Here are some activities you can try:

• yoga
• dance classes such as Zumba
• gardening
• skating
• biking
• cross country skiing
• hiking
• rock climbing
• inline skating
• basketball
  

​​​​​​​​​​​​​​​​​​​​​​​​​​If you'd like to try exercising using equipment at home, with a little planning,​ you can create a place to have a basic workout that you can use anytime.

Think about your goals an​d preferences

Before you buy fitness equipment or accessories, think about what your health and wellness goals are. If you're buying equipment for the whole family to use, think about everyone's goals and try to find something that will be good for everyone.

Do you prefer cardio, strength training, or yoga and flexibility? Understanding your preferences will help you decide what equipment you may need.

• If you prefer cardio, you may consider a treadmill, elliptical, or stationary bike.
• If you prefer yoga, you may want a mat and some yoga blocks.
• If you prefer strength training, you could look at weights.
  

Knowing your exercise preferences will help you make purchases that match your needs.

Take your time

Sometimes it's easy to get caught up in social media and advertising about exercise equipment and products. But it's important to take your time to make a good decision to buy exercise equipment by planning ahead, talking to friends and exercise professionals, and asking stores about options.

Creating a home gym

With a home-based fitness space, it may be easier to plan your days to include being active. Working out at home also lets you do your own thing, at your own pace. And it usually costs a lot less than a gym or fitness club.

Think about these tips if you are setting up a home gym:

• Before you create your gym, make fitness goals and think about your workout habits and any fitness equipment you already have. Next, decide how much space you have and what type of equipment you want to use.
• You may not need a lot of space if you're planning to do some types of strength exercises or use an exercise mat. You may want to start with a few small pieces, like exercise bands, hand weights, exercise balls, and videos. If you want to install special equipment, you'll need to make sure it will fit in the space.
• Choose a place with good airflow and enough room to move around, like a basement, spare room, living room, or garage. Make sure the area is safe to use.
• For large fitness equipment like a treadmill, only buy one item at a time. This will give you time to get used to the new equipment. You can slowly build up your supply of equipment to meet your goals.
• If you're creating a home gym or workout space for others to use, think about their fitness goals and what activities they want or like to do.
• Choose activities or routines that you enjoy and change things up from time to time. Having fun will help keep you motivated.
• Talk to a certified exercise professional for information about equipment and fitness activities.
  
  

Questions to ask yourself before buying exercise equipment

• Is the equipment useful for me? Look past pictures of the equipment and ask yourself if it fits into your routine and budget, and if it will help you reach your wellness goals.
  

• Am I motivated to use it?  Think about what you like doing. The more you like an activity, the more likely that you'll keep doing it. For example, if you don't like dancing, a cardio-dance video or app might not be the right choice for you. If you know you won't use something, don't buy it.
  

• Do I need the equipment or can I meet my goals with other, less expensive equipment or products? Sometimes an ad can convince you that a piece of equipment is what you need to “target" a certain group of muscles or meet a certain fitness goal. But most of the time, there are basic exercises or stretches you can do instead of using equipment to reach your goals. If an ad focuses on promises or guarantees like “spot reduction" or “weight loss", it might be too good to be true. Remember, products are marketed to convince you to buy them. The seller doesn't understand your goals. There's no fast or guaranteed way to get healthier with one product or piece of equipment.
  

• Do I know anyone who has this type of equipment? Talk to friends and family to get an honest opinion about exercise equipment or products.
  

• Can I try the equipment out? Try the product before you buy it so you can see how it works and if you like it. You can sometimes borrow or rent equipment such as treadmills, bikes, and ellipticals before you buy it. Some places will even let you return equipment (if not damaged) after a short trial period. You might also be able to try the equipment at a local recreation centre, gym, or fitness centre.
  

• Is this equipment the right size for me? If you've decided you want a certain piece of equipment, make sure it's the right size for you. You'll be more likely to use equipment that is comfortable and fits well.
  

• What's best for me, my family, and my home? Look at the space you have in your home for equipment. If you don't have a lot of space, look for something smaller or more portable. Large items like treadmills and weight-lifting stations take up a lot of space compared to small items like exercise bands and balls.
  

• Who will use the equipment? If the equipment is for more than one family member, make sure everyone can use it safely and that it's right for everyone's size, age, and fitness level.
  

Cost and setting a budget

Think about what your budget is before you start looking for exercise equipment. Prices can range from a few dollars for small handheld weights to thousands of dollars for cardio and universal machines.

Remember, all fitness equipment needs to be maintained. Think about starting with secondhand (used) equipment to save some money. Over time, you can buy newer equipment if you are using it regularly.

If you are buying new equipment, go to a fitness specialty store for high-quality equipment and professional service. The employees usually know more than staff at non-specialty stores. Before you buy equipment, make sure you've tried it out in the store and that you know the return policy.

Check with your benefit plan or employer to see if you can buy home exercise equipment as part of your benefits plan, like through a health or wellness spending account.

Get started safely

Before you start an exercise program at home, talk to your doctor to make sure you're ready to be active and to ask about what types of activities you should start with to meet your goals.

Start slowly and talk to a certified exercise professional if you have questions about your equipment needs or your exercise routine.

Make sure to set up, use, and maintain exercise equipment according to the manufacturer's instructions.