What can I do?

An exercise plan for every woman and man!

The type of exercise you start off with will depend a lot on your current activity levels. Here we’ve put together step-by-step exercise plans for people who are new to exercise, those who are regulars, and those who are somewhere in between.

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 UpExercise 1 RepsExercise 2 Reps
Approx 5-10 mins15 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 upExercise 1 repsExercise 2 reps
Approx 5-10 min25 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 UpExercise 1 repsExercise 2 reps
Approx 5-10 min35 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.