What can I do?
An exercise plan for every woman and man!
Start with an exercise level that suits you
To make it easy for yourself to start exercising and to continue, it is a good idea to start with an exercise program that suits your current activity level.
What is your current exercise level?
Exercise Beginner
Gentle, fun and low impact routines for people new to exercising.
Exercise Intermediate
A program for someone who is already exercising a bit but wants to increase their fitness level.
Exercise Advanced
A combination of strength training and aerobic routines recommended for people who already exercise frequently.
Exercise Beginners – Suggested Exercise Routine
| Active movement for 15 minutes | ||
|---|---|---|
| Warm Up | Exercise 1 Reps | Exercise 2 Reps |
| Approx 5-10 mins | 15 minutes of brisk walking, jogging, running or hiking. | Cool down until your breath and heart rate return to normal. |
Moving warm-up
Get warmed up while you walk by making large arm circles and moving your legs.
STEP 1: Begin walking at a comfortable pace.
STEP 2: Make large arm circles. Look straight ahead. Be sure you change the direction of your arms.
STEP 3: Lengthening stride
to stretch through hips and calves before beginning to work out.
15-minute walk/jog/run/hike
Spend at least 15 minutes jogging, walking or hiking.
STEP 1: Choose a pace that feels right for you, but challenge yourself.
STEP 2: Slow down if you have to. After resting, try to pick up the pace again.
STEP 3: Regardless
of your pace, you should stand tall, and toes should point straight ahead as you move.
Moving cool-down
After your time is complete, slow down and walk before stopping.
STEP 1: Walk slowly, making large arm circles both directions again.
STEP 2: Let your breath and heart rate return to normal
before stopping.
STEP 3: Perform your favourite stretches after you’re finished.
Exercise-Intermediates – Suggested Exercise Routine
| Active movement for 15 minutes | ||
|---|---|---|
| Warm up | Exercise 1 reps | Exercise 2 reps |
| Approx 5-10 min | 25 minutes of brisk walking, jogging, running or hiking. | Cool down until your breath and heart rate return to normal |
Moving warm up
Get warmed up while you walk by making large arm circles and moving your legs.
STEP 1: Begin walking at a comfortable pace.
STEP 2: Make large arm circles. Look straight ahead. Be sure you change the direction of your arms.
STEP 3: Lengthen stride to stretch through hips and claves before beginning to workout.
25-minute walk/jog/run/hike
Spend at least 25 minutes jogging, walking or hiking.
STEP 1: Choose a pace that feels right for you but challenge yourself.
STEP 2: Slow down if you have to. After resting, try to pick up the pace again.
STEP 3: Regardless of your pace, you should stand tall, and toes should point straight ahead as you move.
Moving cool down
After your time is complete, slow down and walk before stopping.
STEP 1: Walk slowly, making large arm circles in both directions again.
STEP 2: Let your breath and heart rate return to normal before stopping.
STEP 3: Perform your favourite stretches after you’re finished.
Exercise Advanced – Suggested Exercise Routine
| Active movement for 15 minutes | ||
|---|---|---|
| Warm Up | Exercise 1 reps | Exercise 2 reps |
| Approx 5-10 min | 35 minutes of brisk walking, jogging, running or hiking. | Cool down until your breath and heart rate return to normal. |
Moving warm-up
Get warmed up while you walk by making large arm circles and moving your legs.
STEP 1: Begin walking at a comfortable pace.
STEP 2: Make large arm circles. Look straight ahead. Be sure you
change the direction of your arms.
STEP 3: Lengthen stride to stretch through hips and calves before beginning to work out.
35-minute walk/jog/run/hike
Spend at least 35 minutes jogging, walking or hiking.
STEP 1: Choose a pace that feels right for you but challenge yourself.
STEP 2: Slow down if you have to. After resting, try to pick up
the pace again.
STEP 3: Regardless of your pace, you should stand tall, and toes should point straight ahead as you move.
Moving cool-down
After your time is complete, slow down and walk before stopping.
STEP 1: Walk slowly, making large arm circles in both directions again.
STEP 2: Let your breath and heart rate return to normal
before stopping.
STEP 3: Perform your favourite stretches after you’re finished.
*Please consult with your Health Care Professional before starting an exercise programme, especially if you have not exercised for some time or are pregnant.