If you're just starting to exercise again – or if you're planning to make significant changes to your exercise routine – it's important to consult your physician first to determine what's right for you.
How much is enough?
To benefit from an exercise program, you should do at least three sessions of weight-bearing aerobic activity and two sessions of strength training every week. You can combine both types of exercise in the same session, or you can alternate from one day to the next. The important thing is to do your strength-training exercises every other day to give your muscles a rest.
A few points before you start
Before you start your workout, keep in mind these helpful tips to make the most of your exercise session.
- If you're exercising at home, make sure that you have a clean, uncluttered space to do your routine
- If you're working out at a gym, make sure that the facility is a safe one
- Keep a water bottle handy and drink periodically to stay hydrated
- Choose clothing that is comfortable, and make sure your shoes have good soles
Tips for exercise success
There are a few things to keep in mind when starting a new exercise program.
- Choose activities that you like and that will keep you motivated
- Start with activities that are not exhausting – if the first week of your new program leaves you feeling drained or worn out, you might be overdoing it
- Start slowly at the beginning so that you don't get discouraged
| Remember – don't overdo it! If you feel any pain, take a break. You can do another exercise that uses different muscles and joints, or you can start again when there's no sign of discomfort. |
Adding variety to your workouts will also help keep you motivated. Think about changing the type of aerobic activity you do from one season to the next, and vary your strength and stretching exercises so that you work different muscle groups. The important thing is to stay active. Try to exercise at least 3 times a week, and if possible, do more.
