Exercise

People who are physically active generally enjoy healthier and longer lives. Pain, stiffness, fatigue and the fear of doing harm can make people hesitant to be physically active. Yet an appropriate exercise program* is extremely important for lowering your risk of heart disease and stroke.

Not sure how to make exercise part of your regular routine?

1. Speak to your doctor before developing an exercise program.
• If you suffer from arthritis, try low-impact activities such as yoga or tai chi.
• If you have a heart condition or take medication, talk to your doctor about special exercise programs.
2. Remember that total minutes per day count. You don’t need to spend 30 minutes at once engaged in physical activity, try three activities lasting 10 minutes each. Here are some suggestions:
• Build activities into your daily routine.
• Walk to the store instead of taking the car
• Walk upstairs instead of taking the elevator or escalator
• Join a water or low-impact aerobics class (low-impact aerobics are recommended for arthritis sufferers since buoyancy of water puts less pressure on joints)
3. Incorporate different types of exercise.
   • Flexibility or stretching (e.g., yoga, pilates, tai chi)
   • Muscle conditioning for strength and endurance (e.g. lifting weights)
   • Aerobic conditioning (e.g. walking, swimming, bicycling, mowing the lawn, raking leaves)
4. To avoid injury, before engaging in any form of physical activity remember to:
   • Wear supportive footwear and loose fitting clothing
   • Warm up by gently stretching muscles to loosen muscles and tendons around the joints
   • Have water available to avoid dehydration

*Always consult your doctor before beginning an exercise program.