Fall is a good time to reset routines and refocus on your health. As the seasons change, it’s a great reminder to check in with your heart, and a good opportunity to exercise as the temperatures get cooler.
Here are 10 tips to help anyone safely start an exercise program:
Download Top 10 Tips for Exercise (PDF)
1. Get your heart pumping faster every day
Work the large muscles in your arms and legs by walking, swimming or cycling.
2. Work your other muscles, too
Strengthening your trunk, arms and legs improves your overall fitness.
3. Work on balance
Do something to challenge your balance every day, even standing on one leg in a safe place.
4. Some exercise is better than no exercise
Sessions of at least 10 minutes are beneficial as you work towards 150 to 200 minutes per week.
5. Set a goal and track your progress
Set realistic goals and adjust them regularly.
6. Warm up and cool down
Gently increase your intensity over the first 5-10 minutes and gradually slow down at the end.
7. Moderate intensity exercise is safe for most people
If you’re unsure or want to push a little harder, check with your healthcare provider.
8. Listen to your body
Aim for a feeling of “moderate to somewhat difficult” rather than “easy” or “too difficult.” The “Talk Test” is a great guide: if you can sing while exercising, take it up a notch, if you can’t talk without pausing to breathe, back off a bit.
9. Sit less, move more
Moving often throughout the day will improve your overall health.
10. Need motivation to start?
Make a plan with a friend or join a group. To help get you started, look for Heart Wise Exercise to find a safe and appropriate exercise program.
Other relevant resources:
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